Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 100 Meter Jog10 Pineapple Pickers3 Inchworms10 Med Ball Ground to Overhead WOD Teams for two, one person working at a time, complete the following for time: 800 Meter Medicine ball Relay Run(switch every 200)20/1460 KBS 53/35Ski or Row 1,000 Meters (switch as needed)80 KBS1200...Read More

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...Read 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...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...Read More

Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 9 Minute AMRAP: 10 C2B Pull-Ups15 Hang Power cleans 95/6530 Double-UndersRead More

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-up Partner Pick...Read More

Warm-Up 3 Minute Row or Bike Then.. 3 Rounds: 10 Sit-Ups10 Pineapple Pickers10 Mountain Climbers5 Halo Monster Walks (Left, Right, Forward, Back) WOD Complete the Following For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155Bar-facing burpees Time cap: 10 minutesRead More

Warm-up 3 Sets: 10 Single Arm DB Rows (each arm)10 Box Step-Ups20 Banded Pull-Aparts10 Reverse Snow Angels5 Bottom Up KB Press WOD Complete The Following For Max Calories: 5 Minute SkiRest 2 Minutes5 Minute BikeRest 2 Minutes5 Minute RowRest 2 Minutes5 Minutes Burpee Box Step-Overs 24/20Read More