1. 4.30.16

    Rose City Barbell - Group TrainingSkillSnatch Balance (3x3)Metcon (Time)1000M Row 3RFT 30 WB 15 K2E 5 Burpees 1000M Row…Read More

  2. 4.29.16

    Rose City Barbell - Group TrainingWeightliftingMetcon (Weight)EMOM 8 Rounds Each 8 Bench Press 8 Pendlay Row400m Run (Time)Max Effort 400m RunSled Work (Time)3 RFT 55/25…Read More

  3. 4.28.16

    Rose City Barbell - Group TrainingHallow RockHallow RockHandstand Push-upsMetcon (Time)5 RFT 200M Run 3 HSPU Strict 6 Pull-ups Strict 12 OH Walk Lunges 45/25…Read More

  4. 4.26.16

    Rose City Barbell - Group TrainingWeightliftingFront Squat (5x3)Metcon (Time)4 RFT 15 Hang Snatch 95/65 30 DU'sRead More

  5. 4.25.16

    Rose City Barbell - Group TrainingMetcon (Time)5RFT 500M Row 10 Burpee over Rower 10 KB Swing 54/35 10 Ring Row 10 Power Jerk 135/95…Read More

  6. 4.24.16

    Rose City Barbell - Group TrainingWeightliftingFront Squat (5x5)Metcon (AMRAP - Rounds and Reps)15 Min AMRAP 3/6/9/12/15... Box Jump 24/20 Cleans 135/95 Push Ups…Read More

  7. 4.23.16

    Rose City Barbell - Group TrainingMetconMetcon (Time)3RFT 400M Run 30 Wall Balls 14/20 20 T2B 10 Push press 115/75Read More

  8. 4.23.16

    Rose City Barbell - Group TrainingSkillHandstand Push-upsMetcon (Time)Deadlift BW 10-9-8-7-6-5-4-3-2-1 Burpee 1-2-3-4-5-6-7-8-9-10Read More

  9. 4.22.16

    Rose City Barbell - Group TrainingWeightliftingBench Press (5x5)Weighted Pull-ups (5x5)Pendlay Row (5x5)Metcon (Calories)Assault Bike 20-10 10-20…Read More

  10. 4.21.16

    Rose City Barbell - Group TrainingMetconMetcon (Time)3RFT 800M Run 5 Cleans 155/95 10 Weighted Sit-ups 15 Ball Slams 20 Ring Rows…Read More