Rogue Classes

Kickboxing Classes



The ultimate combo of boxing, martial arts and aerobics. Intense interval work that alternates between bag and floor work in a dynamic full body effective workout. Expect offensive and defensive kickboxing sequences, body weight training, high speed intervals and a whole lotta’ sweat.

GOOD FOR: Anyone looking for an explosive, cardio and strength builder

AVOID IF: You are new to exercise, not ready for high impact training. There are few modifications for this class so we do not recommend it for your first round..



Speed round intervals of kickboxing combinations, body weight and equipment based exercises. The ultimate in speed and power. High rev’d heart rate is the name of this game. Expect rounds of punches and basic bag combos, ball throws, jump squats and ball burpees.

GOOD FOR: High Energy workout with less technical kickboxing movements

AVOID IF: Seeking a low impact workout


Come take this class if you are new to Kickboxing! Small class size – broken down instruction on the fundamentals of Kickboxing. This class is great for beginners looking to try something new.

Strength Classes



Technique, form and challenge. The kettlebell class will take you through explosive and powerful movements, activating all of your major muscles groups and providing a well rounded strength class that involves a full range of movement.

GOOD FOR YOU IF: You are looking to level up your strength, enhance your kettlebell skills and build overall muscle and tone.

AVOID IF: You are working with injuries especially low back or wrist issues.



Bringing out the warrior within. A circuit workout combining combinations of strength and cardio to build not only the physical, but the mental strength too. Encompass speed, strength and endurance training that uses both kettlebell and body weight in a tabata style workout with cardio and ab work finishing rounds. Expect a challenge that takes you from a repetitive rotation of strength to cardio burnout.

GOOD FOR: Combination of activation, cardio and strength. Strategic strength build up. Those who are interested in our kettlebell classes but want a less technical class.

AVOID: Can offer modifications to suit levels. Expect some amount of cardio and endurance.

GOOD FOR: Combination of activation, cardio and strength. Strategic strength build up.



Action packed muscle toning workouts to ignite your spirit and metabolism. Using both TRX Suspension Trainer and a variety of kettle bell exercises, this explosive and integrative workout will get you sweaty without any high impact cardio. Expect low impact full body range of exercises, supersets, dynamic movements and a more defined body.

GOOD FOR: Toning and overall strength

AVOID: Injured or new to Rogue. We recommend a few Pilates classes first to build body awareness + core strength.



Using the TRX® Suspension Trainer, your own body weight and a whole lotta’ core control, this class moves through a possible 300 exercises all with a unique variation. TRX Suspension straps add a deeper challenge that can be modified to suit various levels. Expect your traditional movements like lunges, pushups and rows, at a suspended level with a body weight component to keep you firing all class long.

GOOD FOR: A full body/body weight slow and strong muscle building and toning class.

AVOID IF: New to exercise- we recommend some pilates classes to start to increase body awareness and core strength before this workout



All in One. Incorporating segments from all of our classes, introducing a full complex body, cardio, strength, conditioning class that will have you moving from beginning to end. Using various pieces of equipment including medicine balls, sand bags, battle ropes, TRX Trainer, kettlebells and so much more.

GOOD FOR: Your first introduction to Rogue as we can offer modifications to adjust the level of intensity for you.

AVOID: If you don’t want to have fun while sweating!



Using the powerful RIP trainer, an essential tool for anyone looking to strengthen their core. The Rip Trainer employs an innovative resistance cord system to create a variable, unbalanced load that enables you to develop core strength, explosive power, flexibility and endurance.

Get up and get ripped.

GOOD FOR: Those looking for that next challenge, strong core strength and fast explosive movements

AVOID IF: Working with injury



Jumping rope incorporates all the muscle groups and joints of the upper and lower body resulting in greater fat-burning benefits than most cardiovascular activities. Not only do you work your heart rate and burn body fat, but you will also gain speed, develop agility, improve coordination and balance, and boost strength and power.

Jump rope drills will progress through rounds of interval training … alternating between jumping rope and functional body-weight exercises. This is definitely a great way to train for overall fitness!

GOOD FOR: People looking for a low impact, high intensity form of cardio that enhances athletic movement and coordination.

AVOID IF: You are working with lower body injuries.


End your week and weaknesses with a class that tops all. 25 minutes of non-stop cardio and strength interval training capped with 25 minutes of mellow’d yoga to soothe and stretch whatever the week built up.

GOOD FOR: Anyone looking to end their week not too heavy not too soft and seeking some cardio, lower impact strength moves, and a deep release

AVOID IF: This class is suitable for everyone and is a great combination of everything you need. We offer plenty of modifications to suit any ability.