Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 3 @ 70%3 @ 75%3 @ 80%3 @ 85% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to 11/10/2018Read more

Warm-up 3 Sets: 125 Meter Row10 Air Squats10 Ring Rows WOD In teams of two, one person working at a time, alternate movements complete an 18 Minute AMRAP: 10 DB Front Squats 50/35250 Meter Row3 DB Man Makers 50/3510 Pull-Ups15 Sit-upsRead more

Warm-Up 3 Sets: Bike or Row x 5 CalsPVC Pass Through Lunges x 1020 Mountain Climbers WOD EMOM For 24 Minutes (8 Sets): Minute 1 – Snatch (Power or Full) x 3 Reps 135/95Minute 1 – Burpee Box Jumps or Step-ups x 5 Reps 24/20Minute 1 – Bike For Calories x :30 Score = total # of bike calsRead more

Stay on track this holiday season 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, November 22nd, and Saturday, January 1st, 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. Do the holidays have you feeling stressed & tired? 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. Don’t wait until the new year to get back on track!Read more

Warm-Up 3 Sets: 20 Single-Unders5 Bottoms-up KB Press:30 Tuck Hold Strength/Skill Dungeness & Octopi Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD Complete 5 Rounds For Time: 8 Single Arm DB Push Jerk, Right Arm 50/358 Single Arm DB Push Jerk, Left Arm16 Sit-Ups32 Double-Unders 13 Minute Time CapRead more