1. What Fitness Can Do For You — Beyond Getting You In Shape

    As a CrossFit gym we obviously have a stake in the topic that we are discussing in today’s blog post because, well, we like exercising and helping others learn to exercise more efficiently. While participating in personal training sessions, group workouts, or simply working out by yourself is an excellent way to get in shape, it can also have some profound impacts on other factors of your life a…Read More

  2. 4.13.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Freaky Friday” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 35/25 Calorie Bike 50 Kettlebell Swings (53/35)Read More

  3. 4.12.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run“Meter Maid” could be consider…Read More

  4. 4.11.18

    Rose City Barbell - Group TrainingView Public WhiteboardDeadlift (Heavy 5 rep)Metcon (AMRAP - Rounds and Reps)“Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double UndersSimilar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. This “heavy” set of 5 should be relative for the …Read More

  5. 4.10.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Reps)“Life Alert” AMRAP 4: 21/15 Calorie Bike 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 18/14 Calorie Bike 18 Toes to Bar 12 Front Squats (135/95) rest 4 minutes AMRAP 4: 15/12 Calorie Bike 15 Toes to Bar 9 Front Squats (155/105)Read More

  6. 4.9.18

    Rose City Barbell - Group TrainingView Public WhiteboardPower Snatch (Heavy Single)Isabel (Time)For Time: 30 Snatches, 135# / 95#Read More

  7. Open Gym

    Rose City Barbell - Group TrainingView Public WhiteboardRead More

  8. 4.7.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)“Wreck Yourself” Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs 50 Squat Cleans (135/95)Teams will run together with a single Wreck Bag, alternating as they see fit. If unable to use a Wreck Bag, ca…Read More

  9. 4.6.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Power Trip” AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double UndersThe weight on the barbell and wallball in today’s triplet should be a weight that athletes are capable of completing unbroken when fresh. In order to keep moving forward, we are looking…Read More

  10. 4.5.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Reps)“Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00Athletes 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 compl…Read More