Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 2 Sets: :20 Single Unders5 Leg Swings Each Side10 Alternating Samson Lunges Then, 2 Sets: :20 DU or DU Attempts5 Scap Pull-Ups or Rign Rows10 Empty Bar Front Squats WOD Complete For Time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) 95/65 lb, then 115/75 lb, then 135/85 lb Time cap: 12 minutesRead more

Spring forward by being consistent 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, March 14th, and Sunday, April 24th, and your name will be entered to win. If you make it to the gym at least 25 days during the same time frame, you’re name will be entered twice! In order for us to track your attendance, you’ll want to register for classes. If you’re unable to register for a class, have your coach check you in on the iPad. Are you too sore to complete the workout on the whiteboard? You can still show up for an active recovery day. Ride the bike/row & work on mobility to receive credit.Read more

Warm-Up 3 Rounds: 125 Meter Row10 Mountain Climbers3 Dynamic Pigeons WOD Every 5 Minutes for 25 Minutes (5 Sets): Row 500 MetersRun 200 Meters15/10 Hand Release Push-UpsRead more

This week’s Intramural them is Luck of the Irish! Warm-up Tabatta row, bike, or ski Then, 3 Sets: 100 Meter Jog10 PVC Pass Throughs10 Goblet Squats10 Pineapple Pickers Strength/Skill Snatch 7 Sets: Below Knee + Ground WOD 15 Minute ARMAP: 6 DB Facing Burpee8 Single DB Front Squat 50/3510 Alternating DB Snatch 50/35Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Dips x 5-10 RepsAlternating Pistols x 12 RepsHS Hold or Plank Hold x :30 WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 6/25/2021Read more