January 13th

Today was a break from the clock and gave us some time to work on kipping pull up technique during the workout. Large stride were made today on technique as five or more athletes set records for max pull-ups. Heather …

January 13, 2010

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Jan 12th

Graham Holmberg brought some new idea’s over from his Westside Barbell power lifting certification today. Our strength consisted of 5 sets of 2 reps of sumo style deadlifts. Rogue Athlete Todd Marte loved the new technique and decided to set …

January 12, 2010

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Jan 11th

It was cold outside but the rogue athletes warmed things up inside! It was an exciting day as 7 new people started the elements cycle, so we should have some new friends for you guys to play with starting next …

January 11, 2010

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Jan 10th

Our first Sunday workout of the year brought a strong group of capable verterns and two ohio state wrestler drop ins! I have trained Brian on and off for two years, he brought another very capable athlete in fellow OSU …

January 10, 2010

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January 9th

Saturday’s team workout was awesome! Graham Holmberg jumped in and worked out teaming with Chris and helped crank the classes intensity! Everyone did a great job motivating their partners in this super challenging workout!
Partners complete exercises with only …

January 9, 2010

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January 8th

In case all that snow wasn’t crazy enough for you, our “Crazy 8’s” WOD did just the trick. At first glance 8 exercises 8 reps for three rounds each seemed harmless. Athletes battled both mental toughness and work capacity after …

January 8, 2010

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January 7th

Attention- 6:30 strength and conditioning and 7:30 class is canceled due to weather.

Having a strong back, legs, explosive hips, and a rock soild core is the foundation for athletic prowess. Today our athletes strengthened there foundation!
Strength- 5×3 deadlift …

January 7, 2010

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5:30 pm classes is still on, 6:30 strength and conditioning and 7:30 classes are canceled tonight. sorry for the inconvenience but we want to keep everyone including ourselves safe it’s getting nasty out there!

January 7, 2010

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January 6th

“Our WARM-UP is harder then your WORKOUT” Is an infamous quote that is found or spoke about in every Crossfit box. Today it held true with our 4 rounds of 500m row and KettleBell walking lunges. Our athletes slowed down …

January 6, 2010

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