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

Warm-Up 3 Sets: 10 Overhead Plate Sit-ups10 Plate Squats3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________ Dungeness Complete 6 Sets: 1 Power Clean + 3 Front Squats @85% of 1RM Power Clean ____________________________________________________ WOD Dungeness & Octopi 10 Minute AMRAP: 100 Meter Run (10 Reps)15 Deadlifts 155/105100 Meter Run5 Hang Power Cleans 155/105Read more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Reverse Lunges20 Banded Pull-aparts Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 5-7 Reps Neutral GripParralette Pass-Through x 5 RepsAlternating Pistols X 12 Reps WOD Complete The Following For Time: 50 Calorie Row50 Wall Balls 20/1450 Kettle Bell Swings D = 50/35 0 = 70/53Read more