July 1st

****** Schedule changes for Holiday****
– Sunday 4th no class
– Monday 5th
– Rogue Yoga kicks off at 9:30 am taught by our own Yoga Certified and Crossfit Regional qualifier Savanna Wilson!
– 12 noon class only no night classes

Todays workout was the Central East Qualifier WOD ” The Complex!” Rogue athlete and trainer Graham Holmberg won this event with Dave Ulmer finishing close behind at the regional in May. This workout is great test of gymnastic and barbell skill. Today Rogue athletes took on this technically difficult workout and nearly 40% completed it rx’d. New Rogue athlete Frank also hit his first muscle up on his first try after a couple practice transitions. Great Job Frank!

Skill
4×2
Manmaker (Complex)
-Power Clean
– Front Squat-Press
– Back Squat-press

4×2
Muscle ups
– sub 3 transitions

WOD
“The Complex”
5.4.3.2.1
Muscle ups (Sub- 1 parallette shoot thru -push up/dip combination)
Barbell Complex aka Manmaker (115/65)
– Power Clean
– Front squat- press
– Back squat- press

Frank’s First Muscle up

From July 1st