1 Month Unlimited Membership | Rose City Barbell CrossFit WASQ in Portland OR. Try Our Saturday Crossfit Class FREE | Rose City Barbell CrossFit WASQ in Tigard OR
Join Today
was successfully added to your cart.

Monthly Archives

December 2017

12.30.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (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 athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.

12/29/17

By | WODs | No Comments

Rose City Barbell – Group Training

Hang 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 2009
To learn more about DT click here

Happy New Year!

By | Blog | No Comments

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 see where the gym and are members are in another year!

I wanted to take a moment today to let everyone know about some changes to our schedule and some additions to our community in the coming year…

  • On January 1st, we will have one CrossFit class at 9am. We will remain open until noon, so stop by and get your first training session of the year! New Year’s Day is a Monday this year so let’s start the year off right with the mantra: never miss a Monday.

  • I think that it is safe to say that the 2016 party was an absolute blast! I am looking forward to celebrating everyone’s 2017 achievements and making 2018 goals at this year’s party. December is a busy month so we decided to host the event as a New Year, New Goals party on Saturday, January 6th, 2018! We will still be hosting a white elephant exchange – no more than $10/gift. Dinner will be potluck style, so bring your best holiday dish! Please RSVP and let coach know what type of dish or drink you are going to bring. Please RSVP in person, via email or Facebook and let us know what type of dish or drink you are going to bring ASAP.

  • I am excited to announce that one of our members, Nichole Kribs, will be joining our coaching staff in 2018! We are thrilled to be able to round out our coaching team with Nichole bringing her vast amount of knowledge and expertise in CrossFit. For those of you who have not met Nichole, she is super friendly, full of smiles and a super talented athlete!

  • Here is a little bit about her…Nichole has been in the CrossFit community since the early years of its development. She found CrossFit in 2004 at a local gym in her hometown of Ramona, CA. She started doing CrossFit shortly after she discovered it and the rest is history. She competed in the first CrossFit Games in 2007, placing 3rd overall. She went on to compete with Team Invictus from 2010-2013 at the CrossFit Games and has since helped coach many Masters Athletes at the CrossFit Games, many to podium finishes. She has her Bachelors of Science in Community Health with a focus on Exercise. Her passion is helping people be their best and thrives with athletes of all ability levels. Whether it is the first time you are walking through the door of the gym or you have been an athlete your entire life, Nichole is here to help you reach your goals. She continues to work remotely for Invictus but is very excited to coach a few classes in the PNW!

  • Starting January 3rd, we will be offering a new class time. Nichole will be coaching this brand-new class at noon on Monday’s and Wednesday’s. We will be starting this class with only 2 days a week with the hopes of it developing into a permanent class throughout the week.

  • Lastly, a little bit of RCB housekeeping… There are no classes held on Sundays. There is only open gym during gym hours of 9-12pm. This is a great time to head in and work on skills and accessories or maybe a missed WOD from the week prior. With the change of Friday AM classes from weightlifting to CrossFit, I have seen a great turn out. I would like to extend this change to our Friday PM class as well. Friday 5:00 PM class will now be CrossFit.

Sincerely,

Rose City Barbell

12.28.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (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 runs, counting every touch as a repetition.

12.27.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (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 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

12.26.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (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 (95/65)

10 Cal Bike

9 Kettlebell Swing (53/35)

9 Front Squat (95/65)

5 Cal Bike

Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. If on a Rower or an Assault Bike, complete 15-10-5 calories. Run two groups on opposite 5-minute intervals if short on machines.

Please tell us more about yourself

 

[contact-form-7 404 "Not Found"]
×