Our programming is based around three areas of athletics: Weightlifting and Powerlifting, Gymnsatics (body control and calisthenics), and Sprinting. We often explore body control and lifting heavy things, but the sprinting is often taken for granted. Sprints often turn to runs and runs turn to jogs. Not today! We did a series of movements separated by 100 meter sprints. The focus was to go all out during the sprints and maintain intensity for the rest of the workout. I was seriously impressed by everyone’s intensity and the competition. The scoreboard rankings are going to change soon I think, lots of people are making scary amounts of improvement!

“300” the workout made an appearance today at Rogue. Members had a chance to see if they had what it takes to be a warrior. I was impressed by the motivation and effort, good job to all!

Rogue staff!

Mike Latch visited from Valley CrossFit http://www.valleycrossfit.com
Mike and Lynne showed some LA fortitude during a grueling tabata workout.

Mike, Cara, Tom, Brian, Mike & Lynne great work and we will see you tomorrow! Mike invented a new kettlebell movement, we will call it the “Egg”, must handle the bell very gently!

Troy is on a personal mission to help all victims of Ninja oppression, he gave this man two free months of unlimited training at Rogue Fitness.

Nia visited us for a workout this weekend, we used mostly kettlebells to include the “Turkish Getup”

Classes are on for Labor Day if you feel like coming in and getting a workout in! Mike Latch, Valley CrossFit – LA, will be here at 12PM tomorrow for a workout. Come on out and enjoy your last day off before you head back to the daily grind!

We had a great turnout for the 830AM tailgate party at Rogue. Looks like we found our time slot for Saturday’s going forward. Now it is time to get to the game and watch the Buckeyes whip some ass!

Nik and Brad from the Rugby team hitting the battling ropes. These guys had a very tough workout called, “Rogue Tabata”

Start with Box Jumps!

Next Sumo dead-lift high pulls – this is great training for you next sumo match!

Now some wall balls, shooting for a 10′ target. We will see all of you tomorrow morning for the pre-tailgate workout. Remember workouts are scaled to the individual and technique is stressed.

This week we have been further emphasizing the usage of relatively heavy weights for all of our clients. This greatly increases the intensity of our workouts and catapults results, assuming proper form is used. Here, everyday people and elite athletes alike are moving huge volumes of weight in very little time. We are masters of increasing power output and keeping it there. This is what really translates to functional work.