Today we did a workout based on getting lots of weight overhead, then testing overall endurance by mixing rowing and pullups.

The noon crew getting after it!

No problem getting deep!

New personal bests?

The noon crew!

The madness! OHS, AbMat Situps, Divebombers and Pullups – Simple!

Jerry has lost 26lbs and can now rack off pullups, Whitehall FD is representing Columbus, OH. I smell a challenge to other firefighters out there that think they can smoke these guys.

Partner Pistol Squats – Can you do it?

Look at the schedule on Friday, we have merged the 530/630 to the 6PM All Level. We then added a 5-6PM Open Strength and Conditioning session, this is for Level 2 clients only, see your instructor for approval!

Troy teaching Eric the Med Ball Clean, you only need one arm to teach the clean!

Dennis the Menace is back, just when we thought he was going to ring the bell! Welcome back!

Floor presses, Rogue Physical Therapy!

For those of you that have now taken 4 days off with the snow, time to get back at it. I won’t mention any names J, Clancy, Cat, Caroline, Doc, Tim, Nik, Brian, Stephanie, Jonathan, Andy, Robin, Tasha, Jesse, Vic! That just names a few of you folks that need to get back in here, we actually want you to attain your goals!

The snow is melting here at Rogue, and now it’s time to get serious for Summer! If you have been avoiding workouts, or tired of slow results then join the Revolution here at RogueFitness. Our clients spent last week perfecting the finer details of weightlifting (Olympic lifts), and this week we see the increased speed and flexibility. What will we do this week, come in and find out.

A little snow at Rogue today, Kevin and Catie came in for some lifting. We tested out the New Rogue Bar, pretty sweet!

The party at Sarah and Kevin’s is still on for those willing to make the journey, Vic fixed all the vittles! By the way Sarah and Caity took a test on http://www.keirsey.com to see what personality type they are, they both have personalities similar to Paris Hilton. Party may get crazy tonight!

Zack Even – Esh posted this on CrossFit Underground: http://zacheven-esh.com/

I am curious how many of our clients would tell stories of how they have achieved goals that seemed impossible. Maybe it was Caroline and people told her she should not do this it is too difficult, she just pulled 300lbs on a deadlift and participated in a Level 3 workout. The Whitehall Fire Department has an endless supply of success stories, they filled up our noon class about a month ago. After dealing with Dave’s endless questions about how to duplicate what we do, he did 16 rounds in Cindy today! Dennis and Mongo getting pullups.

Ilya just told us that he started out at 171lbs and now weighs 197 that was his goal to put on muscle. Our advice work hard and eat meat! Pretty simple advice, pretty simple process but a ton of support.

Dan Horn will be posting his results from his weight loss competition, he lost 26lbs and put on 3lbs of muscle. Pretty good stuff, I invite you to meet our clients they love to talk about their experiences at Rogue Fitness!

Watch your local weather channel and follow the driving restrictions and warnings.

WE ARE GOING TO JOIN THE TWO CLASSES TONIGHT AT 6PM DUE TO THE ROAD CONDITIONS, IF YOU GET HERE EARLY YOU CAN WORK ON YOUR LIFTS OR ROWING!

Thats right tonight we did 100 nonstop bodyweight squats for our level 2 warmup. Thursdays are a great night to train at Rogue, stop in and check it out.

Nice work J-

Great work level 2

We love the Jerk, we love the speed, and crave the explosion. The Jerk doesn’t always listen to us, so every now and then we have to show it who is boss. Today all of the Rogue Warriors had just that chance. Moving 100 plus LBS over your head is never an easy task, let alone doing it with two other exercises for 15 minutes. How did the victims do? There are no victims here only winners!


Nice work Tasha