Tuesday 06.09.20


5 Rounds, Each For Time:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3:00 Between Rounds

Post individual round times and overall time to comments.

Question of the Day
Would you rather have your only mode of transportation be a donkey or a giraffe?
Kinda lame but practical or not very practical but insanely cool

Continue Reading Tuesday 06.09.20

Monday 06.08.20


21 Hang Power Snatches (75/55)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Snatches (95/65)
15 Burpees Over Rower
15/12 Calorie Row

Rest 4 Minutes

9 Hang Power Snatches (115/80)
9 Burpees Over Rower
9/6 Calorie Row

Post rounds and reps completed from each round to comments.

Question of the Day
What is the best East Tennessee summer destination?

Continue Reading Monday 06.08.20

Saturday 06.06.20


Teams of 3
For Time: (Time Cap: 30 Minutes)
3 Rounds Each:
15/12 Calorie Row
8 Clean and Jerks (135/95)

100/70 Calorie Bike

3 Rounds Each:
12/9 Calorie Row
6 Clean and Jerks (155/105)

Question of the Day
How do you get your vegetables in for breakfast?

Continue Reading Saturday 06.06.20

Friday 06.05.20

3 Rounds:
8 Front Squats (185/135)
10 Toes to Bar
15/12 Calorie Bike

Post time to comments.

Question of the Day

CV Bulletin
Launching a new Benchmark workout today, CV Family! “Inferno” is a burning triplet of squats, gymnastics, and bike riding. This is our second gym benchmark – hit it hard and we will retest another day! Watch Coach Mindy introduce the WOD with a blistering time of 6:39.

Continue Reading Friday 06.05.20

Thursday 06.04.20

Mindy and Brandon

Gun Powder
Teams of 3
2 Rounds (Time Cap: 30 Minutes)
75 Back Squats (155/105)
400 Meter Medicine Ball Run (20/14)
75 Bench Press (135/95)
400 Meter Medicine Ball Run (20/14)
75 Hang Power Cleans (115/80)
400 Meter Medicine Ball Run (20/14)

Post teammates and score to comments.

Question of the Day
What is the best Target impulse buy?

Continue Reading Thursday 06.04.20

Wednesday 06.03.20


Love Shack
Deadlifts (95/65)
Hang Squat Cleans (95/65)
Lateral Barbell Burpees

Post time to comments.

Question of the Day
Without revealing your actual age, what is something that you remember that if you told a younger person, they wouldn’t understand?

Continue Reading Wednesday 06.03.20

Tuesday 06.02.20

Megyn & Melanie

Kelly Rowland
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly” = Run 400 Meters, 30 Box Jumps, 30 Wall Balls

Post time to comments.

Question of the Day
Which is the most elite summer smell?

CV Bulletin
Congratulations to everyone who made the May Committed Club! Below is a list of the club and the number of classes attended. The winner of the Raffle for a $50 Gift Card to Rogue Fitness is Michael McCoy. Congratulations Mike and enjoy some new apparel, jump rope, or whatever you choose to purchase!

Committed Club
Brooke Housley 31
Amber Durfee 27
Ethan Charles 27
Melanie Templin 26
Missy Sanders 26
Zach Farrar 26
Michael McCoy 26
Blythe Sanders 26
April Freeman 25
Jessica Foster 25
Travis Freeman 25
Ben Taylor 25
Tyson White 25
Bethany Runions 24
Mollie Farrar 24
Megyn Templin 24
Tyler Mayes 24
Deena Seals 23
Jason Lane 23
Daniele Beeler 22
Leah Freeman 22
Daniel Runions 22
Katherine Birkbeck 21
Stacey Sharp 21
Morgan Webster 21
Matt Foster 21
Alex McGrew 21
Justin Sharp 21
Lisa Smith 20
Hannah Freeman 20
Ashley Horton 20

Continue Reading Tuesday 06.02.20

Monday 06.01.20

Mike B.

Push Jerk
Build to a Heavy Set of 3

Kickstart My Heart
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

Post load and rounds completed to comments.

Question of the Day
Is white chocolate good or gross?

CV Bulletin
It’s hard to believe that we’ve already been back together for a month now, team! Thank you for such an awesome 31 days back in the gym! Moving forward, one of the ways we can guarantee results from our program is attendance. We firmly believe that if you attend 4-6 classes per week (or 20 days per month), you’ll receive not only optimal results but the slow drip effects of being in a humble, hungry, and happy environment will increase performance and mood. Therefore, we’re rewarding those who have extended their attendance bar beyond the yellow line of 20 classes (referring to the attendance board in the back of the gym). All members who attend 20+ classes will have their names entered to win a $50 Rogue Gift Card at the end of each month. This group of individuals is committed to achieving their goals – they are HUNGRY!¬†We recognize it. We appreciate it. We reward it. Members of The Committed Club will be announced tomorrow, as will the winner of the drawing.

Continue Reading Monday 06.01.20

Sunday 05.31.20

Ben, Drake, and Mike

Open Gym 8-11am

Bait and Tackle

For Time:
Strict Handstand Push-ups

Row 150 Meters After Each Set

Question of the Day
If you could ask your pet only 2 questions but get them both answered, what would they be?

Continue Reading Sunday 05.31.20