Rogue SC notes

Rogue Strength and Conditioning Melbourne. Day to day we help rad people get fitter and stronger. Here you'll find things we're doing and things we love. And stuff that we think is funny.

[roguescmelb]

We've all done it. But how do we start un-doing it? Do some food prep, don't worry about going crazy strict from the start. Make sustainable changes gradually. Sort out one meal at a time - if you know lunch is your danger zone then plan it and get it ready ahead of time! #protein #goodfats #greenleafyveges And #water water water. . As for the working out, non food stuff, I got you fam. . #metafit 2-4 times a week mixed with some strength training and a #MetaPWR will definitely get you in fat burning mode! #mooneeponds #greatpersonality #workout #losefat #fitness #balance #metabolic #tough #getitdone #hiit #keepithiit #fam #community #feelawesome #movemore #helpishere #daybyday #fatlosshappensonmonday

[roguescmelb]

New Merch #preorder is open! stay tuned for a better look at what's coming...... #rogue #tshirts #hoodies #liftlongandprosper #gymwear #nerdstyle #youllsee

[roguescmelb]

Delish

Pickle lovers: JUST when you think you've seen it all... Full recipe: http://dlsh.it/Jr1Vdta

pickle sub anyone??

[roguescmelb]

Floof Bork Snoot 'N' Boop Ltd

And now, a word from the Good Boy. Follow this wise shoob on IG: Coconut Rice Bear And follow the president here! Good Boy for President

You can do the thing!! #motivation

[roguescmelb]

Did you know that the statistics for last years report in the Journal of Physical Activity and Health, came back stating that only 15% to 18% of secondary school students aged 12 to 17 years get the recommended amount (60 minutes) of physical activity in every day?! Sadly the stats are even lower when you separate the girls from the boys. Rogue wants to be a part of the solution and to create a safe space where teens can come and learn proper technique. make friends in the community and get moving more. Wednesdays at 4:15pm we have a teen only Metafit (High intensity interval training) to get you sweating and strong! #girlsmakeyourmove #teenfitness #community #mooneeponds #getmoving #afterschool #activities #hiit #metafit

[roguescmelb]

Relatable www.doyoueven.com 👈🏼 NEW RELEASE!

#relatable

[roguescmelb]

Bec smashing out a #personalbest #pb of 5 reps @ 50kg last night! This was the last set of climbing to this weight so she's not even fresh and she #killedit Pretty exciting ringing our new PB bell as well! #backsquats #strongisawesome #squat #boom #ringthatbell #chickswholift #squatlover #winning #yasqueen (at Moonee Ponds, Victoria, Australia)

[roguescmelb]

this is an accurate portrayal of how I feel about calf raises at the end of my leg programming..... what part of your training do you need to psych yourself up for at the moment? #calfraises #ouchies #legday #trainhard #dothething #motivation #justdoit

[roguescmelb]

Anyone else a little bit excited for cinema but hoping they make LOTS of carparks?! https://goo.gl/EccsRy

[roguescmelb]

Anyone else feeling the cold? These look amazing!! https://goo.gl/Nf1pb4

[roguescmelb]

New timetable is up friends! you can book from our facebook page, or on our website. New client offer - 7 Days for $25 - come say hi!

[roguescmelb]

Flashback friday!

[roguescmelb]

Hey dudes, 0 booked for 6pm MetaPWR tonight. Putting out a last call before cancelling class. pm me before 5pm if you want to come train!

[roguescmelb]

Getting those #mondaymeps in this morning! here's my leg session as recorded by my #myzone can you see my 3 sets of 500m rows? (haha that's the red spikes today!) #legsession #mondaymorning #rowing #splitsquats #skipping #ouchmycalves

[roguescmelb]

Warming up the new space with some classics

[roguescmelb]

Now working from our new space!! Come and check it out :P

[roguescmelb]

Hey Friends!! It's time to get moving to our new venue, in order to get this done and get everyone training again asap we're shutting down for a few days NEXT WEEK as we say goodbye to Hinkins st. We will be closed on Mon 5th, Tues 6th and Wed 7th June, Re opening on Thursday 8th at our new home at 642 Mt Alexander rd.