Category Archives: Blog

2.14.13 WOD

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Merry Hallmark Holiday Day!


2 Rounds of:

50 Double Unders

35 Shoulder to Overhead (95/65)

50 Crossovers

25 Toes to Bar


AMRAP 10 mins

20 Double Unders

10 Shoulder to Overhead

7 Toes to Bar

Comments: Is Valentines Day the dumbest holiday ever? (Correct answer: yes)



2.13.13 WOD

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Unbelievable, Wrestling dropped from the 2020 Olympics! The oldest sport in Modern Olympic History and perhaps the oldest sport period. Crazy that they are gonna tell the hardest working athletes in possibly the most grueling sport in the world that they can’t participate in the Olympics….shocking


Find a 20 rep Max Back Squat


5 Rounds of:

5 Box Jumps (34/30″)

10 Back Squats (135/95)

Comments: What sport should have been the one to get dropped from the Olympics?

2.12.13 WOD

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The Crossfit Games Southwest Regionals will be in Salt Lake City this year, May 31-June 2!!

Yesterday was all bodyweight movements so why not do all barbell movements today!!



5 Rounds of:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks



9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Comments: Hydration or Sleep Quality….what’s more important?

2.11.13 WOD

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Sorry for no Picture yet!!



AMRAP 20 minutes

5 Handstand Push-ups
10 Pistols alternating legs
15 Pull-ups

Comments: Nutrition or Working Out, what’s more important?

2.9.12 WOD

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Brent and Andy nailing double unders


4 Rounds

Row 500 meters

15 Bwt Bench Press

-rest as needed between rounds-

Sub a floor press if needed, it will look just like this ūüôā

Comments:  Have you made yourself a coffee in the gym yet?

2.8.13 WOD

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Some new Rogue gear awaits you if you need any. ¬†Jump ropes, wrist wraps… and pirate shirts!!!


AMRAP 15 min

10 Thrusters (75/55)

20 Double Unders

10 Push-ups

20 Double Unders

Comments:  Whip cream or marshmallows in your hot chocolate?

2.7.13 WOD

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The 6:00 am gets some box jumps in.

OVER-EXTENSION: One of the big safety concerns in any sport or strength and conditioning program is keeping your lumbar curve (or your low back) in tact. Making sure it’s in a good position is not only key to safety but also to performance. Many of us focus on “arching” our back in positions like pulling off the floor in a deadlift or squatting. We don’t always associate this with overhead positions but people often unknowingly do it. “Arching” your back can be a great cue to get someone into an ideal position, but TOO much of it can lead to over extension. A tell tale sign that you are in over extension is when you can’t keep your abs engaged any longer. At this point you aren’t “bracing” anymore. Simply over arching and using primarily your erectors to do the work that your abs are designed to help out with. Abs, hip flexors, and erectors all play an important role in midline stability. A good way to cue yourself into the right position where you are using both abs and low back is “squeeze your butt and your belly”. If both of these things are happening at the beginning of a movement and your abs stay turned on throughout then you are good to go. If you find yourself in an overhead position or beginning of a squat and you are sticking your butt out excessively, you’re in over extension. This can be just as aggravating as felxion which would be rounding of the spine. We often see this issue with people that are hyper mobile in the spine (dancers and long time yoga goers are big culprits). Keep that belly turned on like someone is going to punch you in the gut and you will get a safer position as well as increased power transfer in movement which relates to performance. It’s a good thing peeps… find it!


150 Swings (53/35)

-Every min complete one 10 meter shuttle run x 2… start with this too-

Beginners Class

Skill Work: GHD Sit up to Parallel, Knees to Elbows, OH Positioning

5 Rounds

Run 200 Meters

15 Swings

Comments: What is your biggest craving the first few days of the paleo challenge and how do you get through it?

2.6.13 WOD

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The Paleo Challenge Begins!!


2 Rounds

5 Bar Muscle Ups


15 Box Jump (30/24)

20 Toes to Bar

25 Burpees

5 Power Snatch (135/95)

10 OHS

15 Power Clean

20 Push Jerk

25 Deadlift

Comments:  Who would you rather be, Fonzie or Richie?

2.5.13 WOD

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Keep it simple… over think the O-Lifts and you’re in for some trouble!


Find your 1 RM Clean and Jerk

-You will have 30-40 min to do it so take your time a drill the technique in the beginning and go for it!


OTM for 15 min

3 Power Clean and Jerks

-Adjust the weight as needed

Comments: ¬†Take another peek at the “leader board”. ¬†If you’re not so hot at “nancy” maybe you can make it up there today!


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Apparently Dave has gone into the pet grooming business!!

Nutrition Q&A with Shannon at 6:30 pm before we get the ball rolling on Wednesday!



5 Rounds
Run 400 meters
15 OHS (95/65)

Time to see if you can get on the benchmark board! To make it, the workout has to be done as rx’d and verified by the trainer.

3 strikes and you’re out rule. If you get called out on range of motion 3 times or more you’re out of the running. Gotta make it count peeps!

Top 5 men and women get their name on the whiteboard with all the “girls” on it.

Comments: Can you list all 10 general physical skills in order without cheating?