1. Open Gym

    Rose City Barbell - Group TrainingView Public WhiteboardRead More

  2. 3.31.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter RunRead More

  3. Personal Training: What You Get From It

    Whether you are in search of a personal trainer to help you shed some of the winter weight that you packed on, or because you are just starting your fitness journey and need some educational advice, personal training is an extremely valuable resource that we are happy to offer here at the Rose City Barbell Portland CrossFit gym. As a functional fitness and CrossFit gym in the health and wellness i…Read More

  4. 3.30.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (No Measure)“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2Read More

  5. 3.29.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)3 Rounds: 800M Run 25 OH Walking Lunges 45/25 50 Ab mat Sit-upsRead More

  6. 3.28.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“High Roller” AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-upsIn order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and …Read More

  7. 3.27.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)“Four Score” 4 Rounds, On The 4:00: 14/12 Calorie Bike 15 Front Squats (95/65) 12 x Shuttle Sprints (10m)Athletes will complete their round of bike, squats, and shuttles as fast as possible. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. Once done with the sprints, athletes will have the r…Read More

  8. 3.26.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Cloud Nine” AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Alternating Dumbbell Snatches (50/35)Read More

  9. 3.24.18

    Rose City Barbell - Group TrainingView Public WhiteboardCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 6…Read More

  10. 3.22.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Toe Drag” Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (135/95)Read More