1. 11.30.16

    Rose City Barbell - Group TrainingDeadlift (3x5@85%)Metcon (Time)“Aftermath” 4 Rounds: 60 Double-unders 30 Sit-ups 15 Kettlebell Swings (70/53#)…Read More

  2. 11.29.16

    Rose City Barbell - Group TrainingPistols (skill)Metcon (Time)(8.11.16) 500M Row 30 Push Press 95/65 30 Ring Row 1K Row 20 push Press 115/85 20 Ring Row 2K Row 10 Push press 135/95 10 Ring Row…Read More

  3. 11.28.16

    Rose City Barbell - Group TrainingMetcon (AMRAP - Reps)AMRAP 5 Cal Row Rest 5:00 AMRAP 4: Burpee Box Jump Overs 24/20 Rest 4:00 AMRAP 3: Power Cleans 135/95 Rest 3:00 AMRAP 2: Wallball Shots (20/14#) Rest 2:00 AMRAP 1: Max Unbroken Pull-Ups…Read More

  4. 11.27.16

    Rose City Barbell - Group TrainingMetcon (Time)1k row +75 DU's buy in Then... 21-15-9 Ring row Push-ups K2E KB swing 53/35 1k row +75 DU's cash out…Read More

  5. 11.26.16

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 2: Each partner much complete a full Round 500M Row 25 OHS 95/65 500M Row 25 Burpees 500M Row 25 Front Rack Lunges 95/65 500M Row 25 Pull-ups 500M Row 25 Push press 95/65…Read More

  6. 11.25.16

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds)24 Min EMOM 20 V-ups 15/12 cal Row 5 C&J 135/95Read More

  7. THANKS GIVING 1 class @9am

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)Teams of 2: 30 Min AMRAP alternate between 10 Ring Rows 15 Burpees 20 Box Jumps 24/20 25 Wall Balls 20/14 30 Sit-ups…Read More

  8. 11.23.16

    Rose City Barbell - Group TrainingPistols (skill progression)Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups…Read More

  9. 11.22.16

    Rose City Barbell - Group TrainingMetcon (Time)3 RFT 500M Row 30 DU's 15 Clean 135/95 30 DU's 15 T2B…Read More

  10. 11.21.16

    Rose City Barbell - Group TrainingStrict Press (5-3-1)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 6 OH squat 95/65 9 Pull-ups 12 Push-ups 15 KB swing 53/35…Read More