1. 1.1.18

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 2: 400m Relay Run 50 T2B 75 Push-ups 100 Cal Bike 75 Push-ups 50 T2B 400M Relay RunRead More

  2. 12.30.17

    Rose City Barbell - Group TrainingMetcon (Time)“Take Off” Teams of 3 2 Rounds: 6 x 200m Relay Run 100 Dumbbell Snatches (50/35) 6 x 200m Relay Run 100/70 Calorie Row In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athletes 2 will then go followed by at…Read More

  3. 12/29/17

    Rose City Barbell - Group TrainingHang Power Clean (Heavy set of 2)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereRead More

  4. Happy New Year!

    Greetings Rose City Barbell 2018 is almost here! Does anyone else feel like 2017 flew by? Congratulations to everyone who achieved their 2017 goals! Those accomplishments are met by hard work, determination and consistency. That being said, it is almost a new year so let’s use it as a time to refocus, or refine, your efforts both inside of the gym and in your personal lives. We are excited to se…Read More

  5. 12.28.17

    Rose City Barbell - Group TrainingMetcon (AMRAP - Reps)“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00 Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle r…Read More

  6. 12.27.17

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)“Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 …Read More

  7. 12.26.17

    Rose City Barbell - Group TrainingMetcon (AMRAP - Reps)“Nickel and Dime” AMRAP 5: 21 Kettlebell Swing (53/35) 21 Front Squat (115/65) 15 Cal Bike 15 Kettlebell Swing (53/35) 15 Front Squat (115/65) 10 Cal Bike 9 Kettlebell Swing (53/35) 9 Front Squat (115/65) 5 Cal Bike Rest 5:00 AMRAP 5: 21 Kettlebell Swing (53/35) 21 Front Squat (95/65) 15 Cal Bike 15 Kettlebell Swing (53/35) 15 Front Squat …Read More

  8. 12.23.17

    Rose City Barbell - Group Training1-Mile Run (Time)Max Effort 1-Mile RunRead More