1. 5.31.17

    Rose City Barbell - Group TrainingMetcon (Time)“Dreamboat” 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55)…Read More

  2. 5.30.17

    Rose City Barbell - Group TrainingMetcon (No Measure)ROM WODDurante Core (Time)10 Hallow Rock 10 V-up 10 Tuck 10 Hallow Hold…Read More

  3. 5.29.17

    Rose City Barbell - Group TrainingMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

  4. 5.27.17

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 2: 400M Relay 100 Air Squats 400M Relay 100 V-Ups 400M Relay 100 JCL (total) 400M Relay…Read More

  5. 5.26.17

    Rose City Barbell - Group TrainingSnatchRead More

  6. 5.25.17

    Rose City Barbell - Group TrainingMetcon (Time)“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)Read More

  7. 5.24.17

    Rose City Barbell - Group TrainingCleanMetcon (Time)5 rds FT 200m run 25 DUs 15 T2B 5 Power cleans (155/105)…Read More

  8. June Is Just Around The Corner

    Greetings Rose City Barbell family! June is just around the corner and the sun has finally come out to play! I am excited to announce some changes and events happening at Rose City Barbell this summer! Firstly, I would like to introduce our newest coach, James Rickher, to the Rose City coaching staff. As most of you probably know, James is one of our very own in the RCB community. He has tons of c…Read More

  9. 5.23.17

    Rose City Barbell - Group TrainingFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest…Read More

  10. 5.22.17

    Rose City Barbell - Group TrainingSnatchMetcon (Calories)“Crowbar” AMRAP 4: 18 Power Snatch (75/55) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (95/65) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Snatch (115/80) 12 Burpee Pull-ups Max Calorie Row…Read More