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 Meter Medicine ball Relay Run(switch every 200)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 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