Tonight was a quick paced class designed to build stamina, and strength. Two of our ROTC members were able to finish a 1600 meter (about a mile) run in under 6 minutes, good work men.

Kevin showed off some of his C2 rowing capabilities on the only machine that you will ever see at Roguefitness. Rowing is a great way to build strength and endurance. He followed up with some serious strength work. Nice work Kevin!

***NEWSFLASH***

Eric Riethman brought us a little present that will get much use from our classes! Here is a hint:

Renegade rows are certainly a challenge, but like all exercises here at Roguefitness they can be scaled for all members ability. Not sure what a renegade row is stop in and see us at Roguefitness, we will get you up to speed.


Good job to all the victims and keep up the effort, its really starting to payoff!

Today we had our Navy cadets go through a killer BUD/S (thats Navy SEAL school, think GI Jane) inspired workout consisting of kettlebell push presses, burpees, and the infamous “raft hold”.

The Sunday Crew, we learned swings, snatches, wood choppers, Turkish Getups and Battling Ropes


For those of you interested in kettebells and the classes, stop in on Sunday for a class!

Some pics from the workout, there were a few smiles at the end!


These were my thoughts after the class put me through it!

We donated our money to HyperFit’s fund: http://www.hyperfitusa.com They raised over $20,000 for the cause. Look for us to be in full swing next year

Workout:

3 Rounds of 1 Minute each station with a one minute rest at between each round. This workout simulates a UFC fight 3 – 5 Minute Rounds

Wall Ball – 20lbs 10′ Target
Sumo Deadlift High Pull – 75lbs
Box Jumps – 20″ Box Jump but we used 24″ woops
Push Press – 75lbs
Row – For calories

Tally up all the reps and here are the results! They would have been higher had we used a 20″ box

Scores:

J – 428 this is absolutely unreal
Bill – 315
Eric – 299 so close ha ha
Chuck – 246 he is closing in on 300
Van – 241 first time at Rogue, pretty impressive
Angie – 198 this is awesome
Brian – 175 making much progress

Angie getting some slam balls at the Friday night workout! All of the new folks this week have been outstanding.

Cara is right on J’s heels, J has an open challenge for anyone to beat his times.

See everyone tomorrow at Noon and Sunday for a Russian kettlebell workout. We have kettlebells for everyone, we scale to everyone.

Tomorrow the instructors will do a workout designed by the students, it doesn’t look pleasant!

Not even a power outage can stop Rogue Fitness! Today we did a grinder of a workout with a few of our members using the C2 Rower, the single best piece of cardio equipment known to man.

Kevin showing how its done.