Monthly Archives: August 2014

Saturday OPEN GYM 10am-11am

Open Gym Today 10am-11am.rogue-fitness

We will also have ONE big class on Monday for the holiday 10am-11am!

There will also be a team based relay today at 10:30am.

The number of rounds will be determined by the size of each team.

Team Relay: ______ Rds. For Time

4 Hang Snatch  (starting weights of 65#/35#)

5 Box Jump Overs  20″/16″  (scaled = Jump Rope)

6 Push-ups…next team member starts on snatch as soon as the last PU is complete.

WOD 08/29/14

15 Min. Skill Session (we will be testing next week!)images

Metcon: 5 Rds For Time

400m Run

20 Sit-ups

10 Thrusters  95#/65#


U.S. Air Force is in the the house today!  Be sure to check out their WOD posted in the gym.


20 Minute Skill SessionIMG_1152


Metcon: Every 3 Minutes

9 Dead Lifts  115#/75#

6 Hang Cleans  115#/75#

3 Shoulder to Overhead  115#/75#

Add 10#s each round. Min. of 15 minutes Max. of 21 minutes

WOD 08/27/14

20 Minute Skill Session10468442_499590033508400_4576163993571261691_n


Metcon: 5 Rounds For Time


200m Run

35 Du’s


Please remember to RESERVE you class times then use your phone to CHECK-IN at the gym!

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