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Fitness Is A Journey™
The Official Training App & Gym Management Software of the @rogueinvitational
EST 2008

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Elite fitness happening over here 🤣. At least it was fun to do!

Didn’t have a @roguefitness KB sandbag to toss around, so I improvised and grabbed a @goruck backpack instead. Not quite the same but that’s ok! I just like doing different things and mixing stuff up in training.

Good news: the bag passed the durability test with flying colours 😂. If you ever need to toss a backpack around, I highly recommend this one!

Few more days to go until the real fitness starts!

@completeathlete_co

#CompleteAthleteCo #PlyoByPrevost #Athlete #Fitness #Playtime

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Last weekend to touch up on a few things before heading to @rogueinvitational!

Very happy @cf_colosseum got this pegboard up yesterday so I could squeeze in a couple of days of practice before the competition.

The horizontal pegboard is definitely one of those movements where having the opportunity to get your hands on the actual implement beforehand can make a huge difference. It’s shorter than the one at Rogue and my pegs here can go all the way through the hole (which makes it harder) from what I remember when I tested them in the past couple years. But just practicing a few times will hopefully help me (IF this shows up again). I found that I am better going from right to left than left to right. Most of my rounds I had to go a single hole when moving from left to right but could skip one on the other side… after the workout I practiced a few more times and seemed to get better on my worst side. Now I gotta speed them up to not be under tension for as long because every extra second hanging adds up real quick here 😅.

Here’s today’s workout:
6 sets, each for Time
12 Cal Row
30’ Handstand Walk
10 Ring Muscle-Ups OR 2 Horizontal Pegboards
9 Devil’s Press
Rest 1:30 between sets.
Rounds 1/3/5: Ring Muscle Ups
Rounds 2/4/6: Horizontal Pegboard

Less than one week to go! Excited for the opportunity to compete alongside the best in our sport. Nothing to lose, no expectations, and sometimes that makes you even more dangerous.

@completeathlete_co

#CompleteAthleteCo #PlyoByPrevost #CrossFit #RogueInvitational #SkillsPractice

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Some of my training lately. Just a few clips from recent sessions. Lots missing since I don’t film that many of my training pieces.

3 competitions left before the end of the year!
🏴󠁧󠁢󠁳󠁣󠁴󠁿 Rogue Invitational
🇺🇸 Every Day Service Cup Games
🇩🇰 WFP Finals

Taking it one event at a time, while staying ready for whatever each competition throws my way.

#RogueInvitational #CrossFit #WFP #CompleteAthleteCo #PlyoByPrevost

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September Committed Club by @btwbapp

38 of you showed up 12 or more times in September. That’s 659 classes, and about 1.2 million kg lifted between you.

Carol and Kirsty led the way with 26 classes each. Every name in this video earned their spot. 6AM starts, lunchtime sessions, the 5:30 crew. Rain, work, kids, tired legs, and you still turned up.

That’s what consistency looks like. It isn’t flashy, it’s just showing up again and again.

If you’re on this list, share it. Put it on your story, tag us and own it. You earned it.

If you’re not on it yet, October’s already started. 12 classes. Your name goes here next month.

📍 CrossFit Astraea, Dalmarnock, Glasgow
📩 support@crossfitastraea.com

#CrossFitAstraea #CommittedClub #CrossFitGlasgow #Glasgow #Dalmarnock #ShowUp #Consistency #CrossFitCommunity #GlasgowFitness

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September 2026 #shredcrossfit Committed Club @btwbapp + Champion Athlete Marie Pope!
.
Marie grew up playing soccer in Central California, and while she’s traded cleats for lifters, she’s spent the last year putting in work with us, and this year stepped up to compete in the CF Open as part of Team Green.

Off the gym floor, Marie is a mom of three and somehow still finds the energy to hit the gym and chase PRs. Her favorite movement? Deadlifts, hands down.

When she’s not in the gym, you can catch her unwinding with a little reality TV therapy — she’s a proud, unapologetic fan of The Bachelor, The Bachelorette, and Rookie.

Next time you’re in for the 10am class, be sure to say hi to Marie and thank her for repping Team Green this year!
.
#shredcrossfit #consistency #winorlearn #committedclub

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Personal Bests For September

“1% Better Every Day”

@btwbapp

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Committed Club For September

“You Are What You Repeatably Do”

@btwbapp

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I watched @crashcrucible add the KB sandbag toss over the bar during an event this weekend, and I loved seeing that movement in a workout!

It made me think of this lateral underhand MB throw over the bar, a drill I’ve done a lot throughout my athletic career.

I think lateral movement and the ability to produce power in different planes are things we could/should be testing more in fitness competitions!

Could we standardize a movement like this? I placed a tape line approximately 3 feet from the rig on each side to ensure the athlete has to move laterally. My standard was that the outside foot must cross the line before each throw. Has anyone tried this one before ? Once you practice it and get your accuracy and footwork down, it’s actually a great drill! I have here a 14lbs ball.

I think there’s a lot of potential to introduce new movements that test athleticism beyond what we typically see in competitions.

What other movements would you love to see introduced in a fitness competition?

I think we could do many different styles of MB throws, single leg box jumps, jumps over hurdles, continuous broad jumps, an agility type drill with cones just to name a few things.

#CompleteAthleteCo #PlyoByPrevost #Athlete #CrossFit #AthleticDevelopment

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Ok let’s talk about these 2-cone shuttle drills. I’m showing 3 different styles here with a different focus for each, but you’ll see lots of similarities throughout!

First drill: 2-Cone Continuous Crossovers

My focus is keeping my head and eyes facing towards the camera while my lower body crosses over and moves laterally. When I get to the cones, my hips flip and my weight shifts to the inside leg as I lean into the direction I’m going. That is key for all the COD drills I’ll show here. I wasn’t really focused on my hands for this one. It was about quick crossovers and keeping my head forward.

Second drill: 2-Cone Continuous Shuffle

I’m trying to push off my outside leg as much as possible and dig into the ground to move laterally faster. Again, when I arrive at the cones, I shift my hips and lean into the direction I’m going. My weight transfers to the inside leg and you’ll see my shoulders drop too.

Third video:

Here I’m going over my hip flips and which hand I want to touch the ground. When I’m ready to turn the opposite way, I want my back arm by my hip and ready to drive forward with the opposite leg. This isn’t really a specific drill, I’m just working on the muscle memory I want. Even after doing this type of turn thousands of times, I can still sometimes use the wrong hand and not maximize my power through the COD. You’re never too good to work on the basics and your footwork.

Third Drill (vid 4): 2-Cone Continuous Shuttle Runs (Hip Flips)

I’m running forward towards the cone, then flipping my hips and getting my shin angles in the direction I want to go. Again, I’m leaning into the front leg towards the side I’ll be running to. My focus was on my hands, making sure I had the proper one down and then driving the other arm on my first stride.

I rest as needed btn drills (full recovery). That can be different person to person. Just make sure to give great effort each drill then rest. I did 2 sets of each.

@completeathlete_co

Plyo by Prevost 12-Week Fundamentals Program coming soon on @btwbapp !

#CompleteAthleteCo #PlyoByPrevost #AthleticDevelopment #COD #Athlete

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Consistency, consistency, consistency. This is the core principle.

“Intensity makes a good story. Consistency makes progress.”
— James Clear

Consistency that is tracked and measured accelerates development quicker. When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates. We use @btwbapp to track our workouts, and evidence our development.

Show up, log your results. Have a record you can look back at over the years.

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Been doing these two 4 cone COD drills with my students lately which will also be in the @completeathlete_co Plyo by Prevost Fundamentals.

You can go through the motions on drills and not get much out of them or you can focus on something specific. My focus here was on my foot that is planting and pushing off in the direction I want to go.

Let’s take a look at the first two videos, the Box pattern.

My focus here is always on pushing off the outside leg towards the direction I am going. Watch which foot plants by the cones and pushes me towards the next direction. It’s always the outside one, furthest from the cone.

Let’s take a look at the 3rd and 4th video, the X pattern.

For this drill, I wanted to focus on flipping my hips as I approach the cone and getting my shin angle towards the next direction I want to go.

Once again, it will be the outside foot that strikes down, but this time focus on flipping your hips at the same time towards the next cone. This will help you redirect quicker instead of having to get to the cone, do a 180 degree pivot and lose precious time.

Don’t just go through the motions. Pick something to focus on and make every rep count!

As you get used to the pattern, start adding more speed and play around with the distance you put the cones as well!

#CompleteAthleteCo #PlyoByPrevost #COD #Agility #AthleticDevelopment

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Five Mayhem programs.
You might want more than one.

Here’s what you get with the Mayhem International Bundle 👀

#mayhemathlete #mayheminternational

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