A Place For Everyone
A Place For Everyone
Hard Work Is What Works
Hard Work Is What Works
Work Hard, Play Hard
Work Hard, Play Hard
Get Comfortable With Being Uncomfortable
Get Comfortable With Being Uncomfortable

3/1 Schedule

No BB Club or yoga today. Will pick up next week with BB Club, and next yoga will be on the 15th.

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A New Kind of Squat Challenge

30-30-Squat-Challenge

Need something “intense” to add to your workouts during the Open when your weekly overall volume is down? Take on this 30 day squat challenge to improve your mobility in only 10 minutes a day!

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CF Kith workouts 2/25

Intensity

A. Front squat – work up to a heavy 1
B. Power snatch – 1 rep every 30 sec x12 sets
***add weight after set 3,6, and 9
C. EMOM x10 – 10 walking lunges
D. 30 TGU – not for time

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CF Kith workouts 2/23

Intensity

A. Back squat – work up to a heavy 1
***if you’re feeling good, go for a 1RM
B. Power clean – 5 reps x5; rest 2 min
C1. Push press @11X1; 4-6 reps x4; rest 1:30
C2. Pull ups/negatives – 3-5 reps x4; rest 1:30

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Weather update, Sat Feb 21

No morning classes or open gym hours today, Saturday the 21st.

Stay tuned for some possible afternoon hours if the temperature continues to rise and the plows get out.

Looking for a home workout?  How about this

EMOM for 21 min (7 rounds)
Min 1: 10 air squats
Min 2: 20m bear crawl
Min 3: 20-30 sec Hollow body hold

+

15 min accumulated caveman squat

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CF Kith workouts 2/20

Intensity

A. BTN split jerk + split jerk 2.1 every 1:30 x8
B. Snatch grip push press – 1 rep every min x6
C. 8-10 min warm up to working weights for D
D. Festivus Games workout 2
With a running clock,
0:00-2:00 max rep front squats (135/95/95/65)
2:01-5:59 rest
6:00-10:00 AMRAP – 6 power cleans, 6 burpee over bar

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CF Kith workouts 2/19

Fundamentals

A1 – Shoulder press – 4 sets of 5-6, rest 60 sec
A2 – 1-arm heavy farmer carry down and back each hand, rest 60 sec x 4
B1 – FLR on rings with thumbs forward x 20-30 sec, rest 30 sec
B2 – 15 unb KB swings, rest 90 sec x 4 sets
C. AMRAP 3 min
Conga line Prowler pushes (“rest” = wall sit)
rest 3 min x2

Intensity

A. Front squat – work up to a heavy 2
B. Clean pull + squat clean + front squat – work up to a heavy complex
***no more than 15 minutes
C. HSPU/negatives – 1 tough rep every min x10
D. Kang squats – 2 reps every min x10

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Max Effort morning class is cancelled 2/18

Our 930ME class is cancelled today due to the weather. Stay warm out there!

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CF Kith workouts 2/18

Intensity

A. Front squat – work up to a heavy 2
B. Above knee hang squat clean – 3 reps every min x5
C. Pause snatch – 1 rep every min x8
D. EMOM x12
even – 4-6 pull ups/negatives (supinated grip)
odd – 8/arm DB single arm OH press

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CrossFith Kith workouts 2/17

Fundamentals
A. Back Squat – tough double every 2 min x 5 sets
B1. Russian step ups x 10/leg, rest 1 min
B2. BB RDL @ 20X0 x 6, rest 1 min x 4 sets
C. Hanging L-sit ALAP x 3 sets, rest 2 min

Intensity
A. Back squat – work up to a heavy 3
B. Above knee snatch high pull + above knee squat snatch – 1 rep every 1:30 x8
C. 3 sets (not for time)
10 L leg Russian step ups (holding KB)
10 R leg Russian step ups (holding KB)
10 KB swings
D. 2 sets:
AMRAP 1 min
4 box jump overs
6 DB push press
rest 1 min
AMRAP 1 min
burpees to 6″ OH
rest 1 min

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