Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press20 Banded Pull-aparts Strength/Skill Shoulder Press 8@65%6@75%4@80%4@85%2@90%1@9510@55% WOD Complete Two Rounds For Max Reps: 1 Minute of DB Man Makers 50/35 each handRest 1 Minute1 Minute of Bike for CaloriesRest 1 Minute1 Minute of burpeesRest 1 MinuteRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 3 @ 70%3 @ 75%3 @ 80%3 @ 85% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to 11/10/2018Read More

Warm-up 3 Sets: 125 Meter Row10 Air Squats10 Ring Rows WOD In teams of two, one person working at a time, alternate movements complete an 18 Minute AMRAP: 10 DB Front Squats 50/35250 Meter Row3 DB Man Makers 50/3510 Pull-Ups15 Sit-upsRead More

Warm-Up 3 Sets: Bike or Row x 5 CalsPVC Pass Through Lunges x 1020 Mountain Climbers WOD EMOM For 24 Minutes (8 Sets): Minute 1 – Snatch (Power or Full) x 3 Reps 135/95Minute 1 – Burpee Box Jumps or Step-ups x 5 Reps 24/20Minute 1 – Bike For Calories x :30 Score = total...Read More

Stay on track this holiday season with our 20 day challenge and you’ll have the chance to win a $100 Rogue Fitness gift card! How it works: Attend 20 classes between Monday, November 22nd, and Saturday, January 1st, and your name will be entered to win. If you make it to the gym at least...Read More

Warm-Up 3 Sets: 20 Single-Unders5 Bottoms-up KB Press:30 Tuck Hold Strength/Skill Dungeness & Octopi Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD Complete 5 Rounds For Time: 8 Single Arm DB Push Jerk, Right Arm 50/358 Single Arm DB Push Jerk, Left Arm16 Sit-Ups32 Double-Unders 13 Minute Time CapRead More

Warm-Up 3 Sets: 10 Overhead Plate Sit-ups10 Plate Squats3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________ Dungeness Complete 6 Sets: 1 Power Clean + 3 Front Squats @85% of 1RM Power Clean ____________________________________________________ WOD Dungeness & Octopi 10...Read More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Reverse Lunges20 Banded Pull-aparts Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 5-7 Reps Neutral GripParralette Pass-Through x 5 RepsAlternating Pistols X 12 Reps WOD Complete The Following For Time: 50 Calorie Row50 Wall Balls 20/1450 Kettle Bell Swings D = 50/35 0...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5 @ 65%5 @ 70%5 @ 75%5 @ 80% WOD 12 Minute AMRAP: 7 Push Press 115/807 Pull-Ups7 BurpeesRead More

WOD In teams of two, one person working at a time, complete a 20 Minute AMRAP alternating full rounds: 10/8 Calorie Bike15 Kettle Bell Swings 53/35 Example: Partner 1 completes a full round while partner 2 rests, then alternateRead More