Category Archives: Workouts

To get results you have to put some work in. Our athletes set their own goals, and they understand that the only way to reach them is to work hard. Getting into the gym at least 3-4 times a week is only the start. We are seeing everyone’s progress on a daily basis, and it is awesome! If you want to see what it is all about email troy@roguefitness.com.

Almost every person broke their own goals in the workout today.

Lynn has been working hard ever since she stepped foot in the gym. Her progress has been amazing, and she is setting new goals almost every day.

Our athletes are dedicated to getting in the gym and working hard. Today was no different. Everyone worked hard and burned their way through a tough workout! Doc put in a little extra today, running the 6 miles from his house as his warm up!

Heather burning her way through the 300!

Mark Miller completed his Elements training today and entered the Rogue family after a hard charging sprint workout. All the trainers can’t wait for you to hit the Level classes, Mark. Your intensity will be a welcome addition! Killer job!

The anticipation was palpable today as the workout of the day was written on the Noon workout whiteboard. Max deadlifts. This would be a fairly normal day except for the fact that Carolyn Thomas was in attendance. A calm confidence was easily seen in her demeaner as she quickly surpassed even the big guys with plate after plate added to her hapless Pendlay bar. Everyone knew exactly what was going to happen. Carolyn was about to break her own deadlift record, that of the heaviest weight lifted by any female Rogue member. We all knew it was going to happen, but by how much was a mystery. 305 came just as easy as 105. So did 315. Then 325. Bill gave the order of one final rep. before the WOD would begin. Carolyn approached 340lbs with the same coolness as always and lifted it to waist level in one easy and perfect deadlift. Stay tuned for the video!

On a lighter note, win a free Musclemilk if you can come up with a caption for whatever is happening here:

In our skill/strength session we worked on the clean and jerk.

Then we progressed to a team workout based around the “Murph” workout. Below is the background story of the fallen hero:

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S.

Brief view of the madness!

If you have any questions about our program, just email: bill@roguefitness.com

We start a new training evolution with a free Elements session every Monday at 11AM, 430PM, & 730PM.

All of our athletes that have made a commitment to get into the gym 3-4 times a week have seen improvements over the last couple of months.

Jeff making this weight look easy!!

Jason making the war face!

We love to start the week off right for a few reasons. First it sets the precedence for the week ahead. Monday is also our Elements 1 day, we want our future clients to see just what they are signing up for. There are no gimmicks, just the promise that you WILL be in the best shape of your life. If you have been reading this and not taking advantage of our free elements 1 class what are you waiting for.

Email troy@roguefitness.com today
Or call 614-358-6970

Troy Taylor and Bill Henniger are both RKC instructors, we fold the kettlebell instruction into all of our classes. If kettlebell work sounds interesting email Troy: troy@roguefitness.com

HAPPY FATHER’S DAY

The day started with a Free Elements 1 class, everyone learned the movements needed for Fight Gone Bad.

We had a full house for the Fight Gone Bad workout, 2 heats of determined athletes.

Then on to the hopper workout as we train up for the CrossFit games.

Eric, J and Caity are pushing hard to make their name known.

Then on to the Rogue Potluck/BBQ

If you missed this one, look for more get togethers in the very near future.

For the Rogue 1 Year Anniversary Eve we celebrated with “Fran”, everyone did great!

Don’t forget we are opening our doors to the public, come in and check it out. We will be holding a free Elements class at 9AM followed by a free Workout.

CrossFit Games contenders workout to commence at 11AM followed by a Rogue Feast, bring your favorite side dish and beverage.

See you tomorrow.