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".

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!

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:

Bring friends and family tomorrow for a big Saturday workout before the OSU/Purdue game! There is no better way to get the party started!

Thanks to everyone who showed up today! If you did not make it out, you missed one great workout!! I am endlessly impressed with everyone's intensity and progress. Today, we tried to fit as much work as possible into 30 minutes, which is a marathon by CrossFit standards. Over 10 different movements were employed, and everyone showed good mastery of the technique despite lots of fatigue. Again, awesome job!

CrossFit affiliates across the globe have taken over the Fight Gone Bad event. CrossFit affiliates raised $250,000 for the fight against prostate cancer.

This video was taken at Petranek Fitness in LA. http://www.petranekfitness.com/cms/index.php/workout/

Everyone always asks what we do at Rogue, this video is a great representation of a CF affiliate where everyone gets to enjoy some suffering together.

Pat's first day at Rogue, he made it through the workout with ease.

Angie is making progress at lightning speed!

Sunday's are reserved for Russian Kettlebell Class, come on in and give it a shot. This is one of the best way's to get into shape, and we have the most comprehensive kettlebell training in Columbus.

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Take a look at one of our workouts at RIAP

Rogue picked up the pace with the Shredder Monday night. The shredder is functional lifts performed with lower weights and fast times, turning it into a 15-20 minute sprint..... Welcome back to Tom, after a week off duck hunting, he turned in a competitive time of 15:23, good work Tom!

Good work all!

"Cleo" was the name of the WOD today, the classes are full so we will be adding more next week. Expect to see Russian Kettlebell Classes during the week as well.

Great work Steve & John on your first class!

Sarah finished her 5 sessions today and completed her graduation workout!

Come see what this is all about!

Dustin Ware just joined the Rogue Team today, it is official. We will be offering Brazilian Jiu-Jitsu one day a week. Stay tuned for more details on times and dates. He will be holding a free 2 hour BJJ seminar to start off his program. These classes will be for anyone that is interested to start and learn the basics.

I will say this, Dustin will bring absolute professionalism and integrity to his program here at Rogue Fitness.

Sherri whipped up on the guys tonight! She has been taking the fundamentals course and it has paid off. Great work!

Steve and the rest of the crew rocked out some hand to hand swings!

As usual J and the Navy ROTC guys rocked the scores, keep up the good work!

Troy loves teaching the hand stand pushup.

Some fun on the rings!

and a little stretching! We have developed a great program that offers a different workout every night, boredom will not be found here!

Today's WOD was a long team-based effort focused around fostering teamwork and being able to push through a lot of work in minimum time. Everyone continues to impress, including all of our new members this week!

...and for sheer coolness, here is Troy attempting (and completing!) a 95lb Turkish Get-Up:

The "CHALLENGE OF THE WEEK" - 95LB TURKISH GETUP

Mike making a the TGU look easy

Tobey(above) and Cara(below) both have made crazy improvements, nice work ladies. So for the women that want to know if the things we do here are only for guys, email Tobey: tobey@roguefitness.com


This is my failed attempt at 95lbs, came very close. Troy will not hold the title very long.

We finally got this vid on YouTube, this workout is 2 months old. Their improvement since then is astounding. Look for some more videos coming soon.

What an awesome way to start the week! We have a lot of new faces in our evening workouts now. Welcome to you all and keep up the intensity!

We are pretty badass here at Rogue, I'm sure no one will argue that. I bet that a lot of people do not realize that this extends to our ladies as well. It is endlessly impressive to see so many women tough it out alongside (and often ahead) of their male counterparts. This is in the face of a culture that perpetuates unhealthy stereotypes and body image, which in turn keeps the downward spiral of disordered eating and ineffective long-slow-distance "cardio" the norm for many women.

We couldn't be more different here than the rest of the popular fitness world. At Rogue, we lift heavy things and learn to move effectively, no matter what your age or gender is. We compete in friendly competition and foster a true community of support. The bodies we build not only look good, but perform even better. If you haven't yet already, come see what its like to be a Rogue.

Rogue is now offering Wednesday night kettlebell classes! For those of you that want to perfect your kettlebell movements, or just get in the best shape of your life stop by and see the Rogue staff, we are always happy to help.

Anyone noticing a pattern in the names of the workouts this week?

Take note of the people in this video, often we are asked can everyone do what we do? There is a 12 year old girl at this seminar, Angela is proof that these drills are scaleable.

Joe DeGain is wrestling coach in Clarkston, MI and he made this look a little easy!

You should recognize someone from this video, our very own Eric Jones throwing down!

THE BEST PART ABOUT THE WEEKEND IS THE NEW ANGRY FACE THAT TOBEY MCBRIDE MAKES WHEN SHE PERFORMS THE O-LIFTS. COME IN AND SEE IT FOR YOURSELF!

Troy has a BJJ tournament coming up so he is hitting it hard. We took his workout and scaled it to fit a class. We wanted to show what "scaling" is, we did not tell anyone in this workout what the prescribed weight was. Everyone sets their own pace and chooses the level of intensity. This is not to say that competition doesn't push you to achieve goals that you didn't think were possible.

Coach Burgener uses these exercises with his PE classes at Vista HS in California. Thanks for the fun stuff Coach!

Curious about our program, email me: bill@roguefitness.com

Or just come in and try it out!

ROGUE FITNESS HALLOWEEN WORKOUT - FREE FOR FRIENDS, FAMILY AND NEIGHBORS

This workout is for all levels of experience, expect some fun and most likely Troy in a costume!

Costumes are welcome and encouraged! This will be a great time for everyone to have fun with their instructors.

Time: 1200 Hours

Date: 27Oct07

Location: Rogue Facility

Contact: bill@roguefitness.com

We just introduced the foam rollers to our class to warm down.

The rollers are great after the workouts, take a look at everyone doing kettlebell swings!

Great class tonight, as usual Caroline ripped it up and beat some of the guys!

DON'T FORGET, SATURDAY WORKOUT AT NOON - ROGUE HALLOWEEN STYLE!

Congrats to Tom for being able to accomplish 30 snatches in a row with 53Lbs!
Tonight we also welcomed a few new visitors, Aaron Carroll and Ilya Bodner, good work men. The workout only lasted 20 minutes tonight, however that is all the Rogue staff needs.

Good job!

Sherri knocking out some cleans from the high hang position.

Sara making it look easy, both of these ladies learned the fundamentals quickly.
After the workout we had a Burgener challenge: As many jump squats as you can in 60 seconds

J - 56 Reps

Jake - 48 Reps and this was after a workout, very impressive!

SEE ALL OF YOU TOMORROW FOR A FREE HALLOWEEN WORKOUT AT ROGUE!
1200 HOURS

Great job to everyone, teamwork got everyone through today! The team of 3 ladies stole the show today. Troy worked out with the kids, all of which are future CrossFitters!

Here is a workout from earlier in the week!

We want to provide classes that meet the skill levels of anyone that is interested in CrossFit, Russian Kettlebells and Rogue training. We have added 5 classes to our schedule to give everyone the opportunity to learn functional fitness.

11AM Saturday Intro Class: This is the best way to get a feel for the program and how we scale workouts. You will learn basic movements that are in all of our classes. We strongly recommend that you attend this class to better understand our programming. This 30 minute session is free!

530PM Level 1 Class: This class will build the fundamentals of our program, all classes are led by an instructor. Level 1 classes are heavy on instruction to build the base you will need prior to entering the Level 2 course. If you decide that you want to only do these classes, the results will undoubtedly be unmatched.

630PM Level 2 Class: CrossFit and Russian Kettlebell work are our main programs that work all ten areas of fitness, which include Cardiovascular and Respiratory endurance, stamina, strength, flexibility, power speed, coordination, agility, balance and accuracy. Crossfit is an incredibly effective method of burning fat and building muscle. We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine elements of boot camp workouts, gymnastics (especially rings and floor work), olympic weightlifting, rowing, and running.

We recommend that you attend 10 Level 1 classes or complete the 5 session fundamentals course prior to attending the Level 2 class.

If you have any questions or would like to attend the intro class, please email: bill@roguefitness.com

Ian Maclean came down from Cleveland to start our pullup/jungle gym assembly. This is a work of art, the welds look so sweet that I am not going to paint it! Ian will be adding more pullup space along with many creative monkey bar contraptions.

Here is the first section, come in and give it a try. If you are wondering how you can do a pullup, we use assistance bands along with jumping pullups from a box.

Our ring prototype is hanging from the bar, everyone will need a set of these metal rings with a unique finish and robust straps.

Our Level 1 class tonight everyone learned the basics of the squat, pullup and pushup. All bodyweight exercises.

We had 8 people on this one section, we will have 3 more sections by next Sunday!

Just check out the pics! Awesome showing and intensity from everyone today at all class times!

Remember though, we have the new separated Level 1 ad Level 2 classes in the evenings. If you are not sure which one you are, you are a Level 1!

Without further ado, today's athletes:

Rogue Fitness is now an official dealer for Go Fast! Sports energy drink and apparel. Having searched far and wide for an energy supplement that meets our high standards for quality, I personally think Go Fast! meshes extremely well with our philosophy of "Harder. Faster. Stronger. Healthier."

This drink distinguishes itself from the competition, besides looking freaking cool, by tasting excellent and by using quality ingredients in the right quantities, unlike most energy drinks. Get excited, this is Rogue Fuel!