Warm-up 2 Minute Row Then, 3 Sets: 5 Plank Burpees:15 Bar Hang10 Squats Strength/Skill Front Squat 5-5-5-5 Build throughout WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 7/5/2022Read More

Follow us on Instagram and Facebook for more content! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers5 Plank Burpees WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 10 Toes-to-Bar150′ Shuttle Run (3 down & back)50 Meter Farmers Carry 70/5310 Calorie Bike10 BurpeesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Run:15 Bar Hang10 Pineapple Pickers Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds For Time: 25 KBS 53/3515 Pull-UpsRead More

Welcome to the new website! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single Unders125 Meter Row10 Halo Monster Walks WOD 15 Minute AMRAP: 15 Double-Unders10 Wall Balls 20/148 Deadlifts 135/956 Hang Power CleansRead More

Start this fall season 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, October 3rd, and Monday, November 7th, and your name will be entered to win. If you make it to the gym at...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang10 Reverse Lunges Strength/Skill 4 Sets: Wall Walks x 3-5 RepsWeighted Strict Pull-Ups x 5 RepsMedicine Ball Sit-ups x 10 Reps WOD Complete 4 Sets For Max Reps: :30 Row for Calories:30 Rest:30 Ski for Calories:30 Rest:30 Alternating Pistols:30 RestRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Bottoms Up KB Press20 Banded Pull Aparts10 Ring Rows Strength/Skill 8 Bench Press4 Barbell Row6 Bench Press4 Barbell Row4 Bench Press4 Barbell Row2 Bench Press4 Barbell Row Weight By Feel. Try to increase from what you used last week. WOD 10 Minute AMRAP: 100...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@70%4@75%3@80%2@85%1@90 WOD Complete The Following For Time: 30 Calorie Bike30 Thrusters 75/5530 BurpeesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Goblet Squats10 Ring Rows WOD 20 Minute AMRAP: Teams of two, one person working at a time… 2,000 Meter Row40 DB Front Squats 50/35 each arm40 Pull-upsRead More

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang Strength/Skill 4 Sets: Dips x 5-10 RepsAlternating Pistols or Step Downs x 12 RepsOH Plate Sit-ups x 10 Reps WOD Complete the Following For Time: 400 Meter Farmer Carry 70/53Read More