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CFGV WOD

July 3rd

Shoulders, mid-line, and mental toughness was the key to today’s workout. With the athletes starting the Snatch movement from the hang really tests grip and mental toughness on how long you can hold on to that bar. Wall ball is …

July 3, 2010

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July 2nd

****** 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 …

July 2, 2010

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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 …

July 1, 2010

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June 30th

The name of the workout today was “Can you finish this in 20 minutes?” It proved to be a difficult task. Several in each class completed the workout under the prescribed time with the majority of athletes battling the last …

June 30, 2010

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June 29th

Todays workout was based off a WOD from the Northern California Sectional. The workout was 6:00 minutes to complete an 800m run and as many overhead squats as possible. Your score was total reps of overhead squats completed before time …

June 29, 2010

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June 28th

Today a very tough workout and great turnout for all the classes! Our skill/strength work brought back some movements we hadn’t used for a while sumo deadlifts and handstand push-ups. A few months ago Jim Lee showed us how to …

June 28, 2010

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June 27th

Today we revisited a very tough workout from April. After some skill work on ground to overhead technique, we took on a combination of Cindy rounds and clean and jerks that is a total body butt kicker. Dave and Mike …

June 27, 2010

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June 26th

We are a user friendly gym here at Rogue Fitness. As the athletes came in today I asked them what they wanted for their workout. Long? Heavy? Skill? A benchmark Girl? Not to my surprise, “no, no, no, and no!” …

June 26, 2010

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June 25th

Todays skill work focused on the hang power clean and toes to bar. These exercises do a great job developing explosive hips and core to extremity strength, which is the basis for athletic movement. The WOD took us outside for …

June 25, 2010

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June 24th

It was a perfect day to get outside with temperature’s in the low 80’s and nice little breeze. Our sessions kicked off with technique work on the snatch balance and overhead squat. These two skills are awkward and take quite …

June 24, 2010

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