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Warm-Up 3 Sets: :30 Walking LungesRest :15:30 Bear Crawls OR InchwormsRest :15:30 Single UndersRest :15:30 Step-Ups WOD Complete the Following For Time: 400 Meter Farmer Carry 53/35 KB30 Back Squats 185/125100 Double-Unders30 Burpee Box Step-Overs 24/20800 Meter RunRead More

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Strict Supine Pull-Ups x 5-10 RepsMedicine Ball Sit-Ups x 12 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 4 Sets For Max Reps: :30 Toes-to-BarRest :30:30 Defecit Push-Ups 45/35 platesRest :30:30 KBS 70/53Rest :30Read More

Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 5-5-5-5 @ 22X1 WOD Complete the Following For Time: 70 Calorie Row or Ski50 Wall Balls 20/1430 Hang Power Cleans 135/95Read More

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