CrossFit’s world famous named workout “Fran” was the attraction today at Rogue. A challenging, to put it politely, combination of Thrusters ( front squat into a push-press) and pullups, Fran is a great measure of anyone’s level of physical and mental fitness. Not often performed, Fran serves as a benchmark for us and our members similar to a max bench press or 5K race run time.
So the real question is then…how fast is your Fran?
All three levels focused on the burpee with a twist, we added a clean with weights. We continued focusing on strength this week with Level 2 clients trying there hand at weighted pull-ups, and even hand stand pushups. It is great to see our level 2 members nailing these lifts this week. The level 1 program is really starting to take off, members really are liking all the extra personal coaching. Great job to everyone!
Today we kept the Heavy Week theme going! Kettlebells were used as the tools of choice, which gave the strength dynamic a whole new feel. If you haven’t gone heavy with a set of Kettlebells, you don’t know what you’re missing!
Sherri is back!
Many of our clients have never tried a PR with weights . Tonight we took out first step, Rogue warriors went heavy! They worked long complexes of heavy cleans, jerks and presses. The change in pace is always welcome, as well love to feel the floor shake with weights, every now and then. 
Good work Rogue warriors.
This is a great video of how creative we get in our kettlebell classes. After the class we held a spur of the moment Olympic lifting class.
Sara has officially begun her O-lifting career!
A little rope climbing for your pre-game workout.
A little battling ropes for the ladies! Everyone did great today, Caroline and her son J are a great source of motivation for the class!
Dave, the soon to be 24kilo man!
Tonya, let me tell you a little story about her pushups. She finishes all of the workouts doing to spec pushups, this puts her in a very small percentile of people!
Caroline learned the split jerk tonight and uttered some adult language thereafter, she is my pick for the evening. J you better vote for your mom!
Iron Mike or J?
The other J, there’s a bit of a heated battle here!
Cara, this girl has made tremendous improvements – look for her to be a Rogue Trainer in the not so distant future.
Watch out for the Ilya mean face!
Aaron was among the entire class that finished the “300” workout in less than 25 minutes.
This is how it all started!
PLEASE VOTE IN THE COMMENTS!
In the Level 1 classes we teach the basics and then in the level 2 classes we combine all of the skills for a workout!
We used dumbbell snatch, slam balls, ring pushups and burpee pullups.
DON’T FORGET ABOUT THE BJJ SEMINAR ON SATURDAY AT 130PM WITH DUSTIN WARE!
We had some great workouts today and a great showing from all of our members! One in particular really stood out today though. During our Level 1 workout at 5:30, one of the exercises as jumping pullups (pullups done jumping off of a box). When I was coaching, I noticed that Tonya was starting to kip her pullups hard enough that she was coming well off of the box. After a little encouragement, she tried them off of the box and now has done a whole set of unassisted pullups! Awesome job Tonya, great progress!
Who says Rogue warriors are not flexible! Who said Rogue warriors were only strong, great job Cara.