ROGUE FITTness

16/09/2026

💯 If you have been waiting for a boxing class to pop up, well this one is it 💥

I have been Coaching boxing for over 10years now and have so much knowledge I want to share with you.

You'll recieve 1 x Boxing Session plus 24/7 access to our Infrared Sauna for 8 weeks.

I am excited to bring this back to Ulladulla

To sign up, head to Rogue.Coach and click Sign Up. Find the yellow 8 Week Program and away you go

13/09/2026

💫 We are excited to announce that our Rogue Kids will now be running WEEK DAYS...
(No Mondays and Fridays)

And our Saturdays will move to every second Saturday starting from this weekend 19th September.

Have a squizz below of our times - take note the week day age groups differ from the weekend age groups...

There is no lock in commitment, its session by session but bookings are essential as we cap our classes and we are firm on the number of kids per coach ratio.
So please book to avoid disappointment.

The "Booking In" link will be posted in the comment section.
Any issues with booking in, contact us directly on Cian 0420 239 196 or Karyn 0401 339 350 so we can fix it so you can secure your spot.

Keep an eye out for our Kids Holiday Program which will be rolled out in 2 weeks time.

We cannot wait to see new faces in our kids community..
Come and have a try 🙏

02/07/2026

AI can make you a full program, with whatever split you like, with however many days you want to train, all for free...

But a good program is only as good as its bad ex*****on.

You cannot replace great coaching, great cueing and great all round coaching experience.

28/06/2026

Chuck these in your warm up before any upper body day.

Prime the external rotators properly and effectively.
The lying down version compared to the standing up version I find is a much better selection for 3 reasons.

1st Reason: Laying down allows you to reduce body movements as you can lock yourself in

2nd Reason: The DB doesnt need to be as heavy because we have gravity on our side

3rd Reason: You can use aids like this pad and a wall to help make this movement better and more strict.

The standing up version I find, becomes easily butchered, the front delt and bicep do more of the work and people flop around like a wet fish with a weight way too heavy for the actual movement itself.

Keep yourself honest in this. Drive the elbow down into the pad each and every rep. Rotate as far externally as you can. Pause. Return back down to the start.

Perform 2-3 sets of 12-15 reps.
Start light then progress.
I start most clients on a 2kg

16/06/2026

We charge what we are worth. If I could charge more, I actually would

09/06/2026

05/06/2026

🤹‍♂️ Has your kids sports been cancelled for the weekend?

Don't forget we run our Rogue Kids Classes each and every Saturday at:
9:30-10:00am 2 - 4 years olds
10:15-10:45am 5-6 years olds
11 - 11:30am 7 - 11 years olds

Each week our course changes but the same skill sets are challenged for adaptation and progress 💫
Tomorrow we have a big focus on jumping across gaps and jumping on each foot within obstacles...
Come along, ill copy our booking in system below in the comments.

There is absolutely nothing to lose by giving this a go... we only ever strive for smiles 🎈