Dan Rogan
Southborough, MA, Worcester
(28)
Southborough, MA, Worcester
(28)
Personal Training: Taking the first step to improving health and fitness is a daunting challenge. We have all been there. You find yourself asking questions like ‘where do I start?’ or what program should I follow?’ Our approach is designed to make that process easier and to answer those questions before they arise.
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28 customer reviews
Annmarie Decker
Pennant CrossFit is a great community! The coaching is excellent! The coaches care about each athlete and want to help them achieve their individual goals. All the members are friendly and welcoming. More...
Reviewed on Facebook
Karen Sandler Fiore
Great place, training with a strong community behind it.
My whole family goes to PCF and it's our home away from home.
Reviewed on Facebook
Dave Fiore
Coaching, safety, community and my family of five all train here just about every day.
Reviewed on Facebook
Jodi Barry
The people and classes are top notch! The exercises are on target, and everyone is incredibly supportive. I'd go everyday if I could!
Reviewed on Facebook
Mihlan Fiore
Absolutely amazing coaches/owners. I learned so much from them. They really changed my life(and many other people's lives) , physically and mentally.
They always got your back.
Reviewed on Facebook
Deirdre Peters
Truly amazing gym. Dan and Ali are great and Bucky coaches here. So encouraging and a great community. Very happy I came here from my old box!
Reviewed on Facebook
Mark Vilensky
Want to change your life for the better? Want to get far more physically, emotionally and mentally fit than you've ever imagined? Have you seen the CrossFit Games on ESPN and thought, "There's no way I could ever do that!"? To be blunt, you're dead wrong and you're simply selling yourself short. CrossFit is designed to be scalable for EVERYONE. And if you're going to give CrossFit a try, why not come to the best CrossFit gym on the planet? Pennant CrossFit is the gym that will provide you with the best coaching, nutrition counseling and individual attention you can find. All you need to do is take the initiative to walk through the door, and there's a community of like-minded people from all walks of life here to help hold you accountable to your goals. Stick with it... you will definitely see life changes you never thought possible and very likely forge lifelong friendships. With a little hard work and sacrifice, you may be watching the CrossFit Games on ESPN someday and think, "Hey... I can do that, too!" Just walk through that door and give it a try. More...
Reviewed on Facebook
Sarah Whiteman
Fantastic facility and community of members, with the best coaching around. Focus is always on improving smartly and nutrition as the cornerstone of fitness. Absolutely love the support and friendship I didn't expect to find when seeking strength! More...
Reviewed on Facebook
Christine Seymour
Pennant is AWESOME. We have new owners that have embraced our community, phenomenal coaching and just a great group of people. If you're looking for a box to get in a good WOD or join, Pennant is the place to be! More...
Reviewed on Facebook
Liz Caruso
Dan & Ali really know what they're doing in cultivating a fitness experience. Every coach embodies the values that make a CrossFit box great; integrity, hard work ethic, and caring for the community. I've dropped in and been a member at other boxes and am proud to call this one home. More...
Reviewed on Facebook
Daniel Silverman
Besides the amazing camaraderie of all the members, the coaches are so in tuned with each of us in the work outs, always making sure we scale appropriately and making sure the movements our perfect so we don't hurt ourselves. I love working out at Pennant and look forward to what surprises they have in store for me on the WOD board! More...
Reviewed on Facebook
Nate Repucci
You should come to Pennant for the coaching alone; it's that good. You'd be doing yourself an injustice to not give Pennant a try.
Hell, just have a 10 minute conversation with Dan Rogan, owner/coach/minion, and you'll be impressed by his philosophy. He honestly cares about each and every single member like we are family. He and his coaches always have safety as their number one priority for all members and work to make you better than you could have imagined ... both mentally and physically. And our community will be there every step supporting you as well. So trust me ... don't wait another minute, contact Dan ... you can thank me later.
See you at the 5:30am!!!
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Reviewed on Facebook
Stephanie Vilensky
I love Pennant! It's so motivating to walk in for your workout where the community embraces you. Everyone is friendly and approachable. Where the coaches really want to know how you are feeling and to be sure you are ready to workout. Anyone can do these workouts. The coaches offer many scaling options to fit your abilities. No one is judged but everyone is encouraged! Fitness should be apart of your life and Pennant makes it fun! More...
Reviewed on Facebook
Suzette Monteiro
I love this place, I have tried lots of programs and lots of gyms including crossfit gyms and the staff here is by far the best! helpful, friendly, motivating, and knowledgeable. Its been a long time since I have looked forward to my workouts during the week. Thank you for that. Loving this 6 week challenge. You guys are awesome. Thanks for always keeping me motivated and being patient with us newbies :) More...
Reviewed on Facebook
Dante Avarista
This is my first time ever trying CrossFit. It has to be the best gym experience I've had in a long time!The workouts are intense and you feel phenomenal afterwards. So far talking with Mick,Dan,Rob and Ali, everyone is very knowledgeable and so friendly and helpful it was easy for me to not be as nervous as I was first getting into it! The facility and equipment are awesome! Great job guys!!!! More...
Reviewed on Facebook
Steve Dodman
I highly recommend Pennant CrossFit. I have been a very active member for about 1.5 years and have been physically and mentally transformed. The coaches put safety and technique first and meet you where you are regardless of your fitness level..from beginner to competitive athlete. The Crossfit programming at Pennant is widely varied and includes mobility, metabolic conditioning and strength training which keeps things exciting. The owner Dan Rogan and the rest of the leadership team at Pennant pays special attention to community building which creates a supportive and fun atmosphere. Hope to meet you there! More...
Reviewed on Facebook
Katie Kelley
I started at Pennant a little over six months ago and I am so happy I did! The coaches and members are so supportive and welcoming. The coaches always put safety first and care about every members wellbeing. I always feel great after a workout and always have fun! Everyone is there for each other, inside and outside of the gym. I love this place and highly recommend it to anyone thinking about trying Crossfit!! More...
Reviewed on Facebook
Rick Savoia
Dan Rogan has done an incredible job building a CrossFit facility that is staffed with knowledgeable and caring coaches who are dedicated to the success of its members and where those members help make an amazing community. This is not a place where you walk in and just do workouts. Dan wants to understand your goals and motivations and help you achieve them and all the coaches work together to help members meet those goals. The community at Pennant is everything you want it to be: supportive, fun and committed to making Pennant a great place to be. I highly recommend Pennant to anyone looking for a place to become stronger, healthier and looking to be part of a community of friendly and supportive members. More...
Reviewed on Facebook
Cassie Moy
Can't say enough about the coaching, programming and the community at Pennant. Dan and all the coaches are so invested in bettering all of the members and it shows. They always have safety as their number one priority for all members. They truly make your time in the gym, the best hour of your day. On top of the great coaching, the community is unbeatable. Every one is there for each other, whether it's supporting each other in a workout or supporting each others endeavors outside of the gym. There's no better community and I am so thankful and glad to call them my Pennant family! More...
Reviewed on Facebook
Rich Pellon
What an amazing community. Dan and Ali are amazing owners and the coaches are the best. Worth every ache and pain.
Reviewed on Facebook
Chad Messina
Amazing coaches, perfect programming. Great example of a CrossFit box.
Reviewed on Google Maps
Suzette Monteiro
Can’t say enough about this place. I have tried so many gyms from Globo gyms, to crossfit gyms in all cost ranges and nothing compares to Pennant. 1. The atmosphere is so friendly and welcoming and supportiveThe staff and coaching is impeccable, so knowledgeable and truly caring. To say they go above and beyond for their clients is an understatement. They have something for everyone’s level of fitness so there is zero intimidation. Rehab programs for those dealing with an injury, mobility for those with limited range of motion, and a nutrition program that will get you results. And if finding a sitter is holding you back they have inhouse babysitting! More...
Reviewed on Google Maps
Rick Savoia
Awesome coaching and a great and supportive community. Dan and his coaching staff are wonderful to work with and there are a lot of options for all levels of athletes.
Reviewed on Google Maps
Daniel Silverman
Awesome Crossfit Box. Great coaches, awesome owners, and the best group of people to workout with. Highly recommend becoming a member of the excellent community.
Reviewed on Google Maps
Jameson Luskay
Great coaches and even better gym leadership. The coaches all go above and beyond to make sure you reach your health and wellness goals. The owner, Dan, is very insightful and shows a great balance of mentorship and friendship with all the gym members and guests. More...
Reviewed on Google Maps
Deirdre Peters
Such an awesome gym. Owners truly care about their members and ensure everyone is set up for success in the 23 hours a day they are not at the gym. Cannot say enough good things about this place (and I have been a member at other boxes). Truly welcoming community for all ability levels. More...
Reviewed on Google Maps
Doug Borchard
Outstanding coaching and community here.
Reviewed on Google Maps
Joel Hayden
I have been a member of Crossfit Southborough (SOBO) for well over a year and I have been crossfitting since 2008. In that time, I have had the ability to see how other CrossFit boxes run. Most of the problems I have experienced with other boxes is finding good coaches. The coaching staff at SOBO is incredible. No matter who you are fortunate enough to train under, the consistency from one coach to another is very solid. Each coach will begin with a thorough warm up. Then you will begin mobility training that is very specific to the WOD you are about endure (I rarely saw proper warm-up or mobility at these other boxes). Your coach will then show you how to scale a movement if you are unable to perform the specific movements of the WOD. Which brings me to my next point, ANYONE can Crossfit. I have seen one-armed people crossfit. You have no excuse. If you are interested, THIS is the place. I live 15 miles away and choose to come all the way to SOBO. The owners ROCK, the coaches are great, and the community that they have created is awesome. Come give them a try….and meet some amazing people. More...
Reviewed on Google Maps
How do you help your clients achieve their fitness goals?
We take a detailed approach to helping our clients achieve their fitness goals. First, we sit down with a prospective client to learn their goals. Second, we discuss the different areas of their life that help us shape a plan specific to their needs. We learn about their current level of exercise, nutrition, schedule and availability, injuries and movement restrictions. Third, we come up with a plan unique to their situation that will best put them in a position to succeed. Fourth, we put the plan into action and make necessary adjustments.
What’s the secret to getting the body of your dreams?
Nutrition and Exercise Consistency. It is easy to get caught up in the 30-60 day 6-pack abs system you see on TV. However, to be successful you have to play the long game. Learning how to integrate positive nutrition and exercise habits on a daily basis is what allows for success.
Clear Expectations: Having a coach who understands what level of exercise and nutrition you need to follow to accomplish your goals is also extremely important. The exercise and nutrition requirements to lose 10 pounds and function at a body fat percentage of 20% is very different from the requirements to achieve 10% body fat. Many people struggle to progress because expectations do not align with reality and they fall into one of two categories: never starting or giving up easily
Never Starting: They see the task as too demanding and never try. However, what it takes to accomplish their goal may be much less than anticipated. For example, if you want to lose 5 pounds but don’t start because you don’t want to give up the half & half in your coffee you are missing out! The half & half you put in your coffee may be the last thing you need to worry about
Giving Up: Conversely, some people underestimate the commitment, sacrifice, or timeline and give up when results aren’t progress as fast as expected. For Example, someone wanting to be under 10% body fat but not willing to give up your daily visit to Wendy’s is going to struggle to make progress towards their goal.
What do you love most about your job?
The ability to help people grow and reach their goals
Fitness and nutrition are daunting topics for most people. It is extremely rewarding to be able to teach someone the 'why' and the 'how' of exercise and nutrition and to witness them do things they never thought possible. Personal accomplishments in the gym are empowering and can sometimes be life changing. There are not many things more motivating that knowing you have the capacity to play a role in changing someone's life.
What inspired you to start your own business?
When I was 22, I was in my first year of law school. It was a very different experience from what I anticipated and I was feeling unfulfilled. My apathy towards school combined with a recent break-up led me to focus on my personal health and nutrition. I made strides I had never made before and wanted to share what I learned with others. I spent some time working at other gyms, learning what worked and didn't work. I had ideas for improvements and felt the opportunity to own a business was a perfect chance to put those ideas into practice. It allowed me to put the client first, and not have to worry about operating within a pre-defined box.
Why should our clients choose you?
Passion and Commitment: if you are lost with your health and fitness and looking to work with someone who cares about his clients' goals and personal accomplishments, please contact me. I am truly blessed to do what I do every day and will not give up on someone.
