1. 1.31.17

    Rose City Barbell - Group TrainingDips (3xME)Metcon (AMRAP - Rounds and Reps)AMRAP 20 3 DL 275/185 6 Box Jumps 30/24 9 T2B 12 Push-ups…Read More

  2. 1.30.17

    Rose City Barbell - Group TrainingBack SquatMetcon (Time)10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Squat clean 95/65 Pull-ups…Read More

  3. OPEN GYM

    Rose City Barbell - Group TrainingRead More

  4. 1.28.17

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 2: 100 WB 20/14 90 Sit-ups 80 Air Squats 70 Box Jumps 24/20 60 DU's 50 Pull-ups 40 Walking Lunges 30 Push Press 115/75 20 Dips 10 OHS 115/75…Read More

  5. 1.27.17

    Rose City Barbell - Group TrainingClean and JerkRead More

  6. 1.26.17

    Rose City Barbell - Group TrainingRing Rows (4xME)Metcon (AMRAP - Reps)TABATA 8 rds 20 sec of work 10 sec of rest. 1 min between each station Cal Bike Sit-ups Push-ups T2B Score=Total Reps…Read More

  7. 1.25.17

    Rose City Barbell - Group TrainingFront SquatMetcon (Time)“Febreeze” 30-20-10: Pull-ups Squat Hops Directly into… 30-20-10: Push Press 95/65 Jumping Lunges…Read More

  8. 1.24.17

    Rose City Barbell - Group TrainingDips (Negatives)Metcon (AMRAP - Reps)“Snow Day Do-Over" 5 Rounds, for max reps: 1:00 Calorie Row 1:00 Power Cleans (135/95#) 1:00 Burpees over Bar 1:00 Rest…Read More

  9. 1.23.17

    Rose City Barbell - Group TrainingBack SquatMetcon (Time)“Hang Loose” 30 Hang Cleans (95/65#) 30 Handstand Push-ups 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 OHS (95/65#) 30 C2B Pull-ups…Read More

  10. OPEN GYM

    Rose City Barbell - Group TrainingRead More