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Happy New Year!

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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

Rose City Fall Newsletter

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Greetings Rose City Barbell Family! I hope this newsletter finds everyone well! I wanted to touch base with everyone today to give some news and updates about the gym. 

October Events:

1. This Friday, October 20th, we are going to have our second annual RCB night out and you are ALL invited! I want to see everyone from the gym at Kells in NW Portland at 7pm. (please note, this is NOT the Kells on 2nd)

2. On Saturday October 28th, as many of you already know, we are hosting our very own Barbells for Boobs event at the gym at 9 AM. We have a sign-up sheet available on the white board and would love to see everyone participate. If you are competing, sign up! If you are judging, sign up! If you are coming to spectate, bring some good vibes to cheer on your fellow community! I will be sending out an email to gauge how many people will be present for food, drink and seating.

If you follow our page on Facebook (if you don’t, you should), Hilary has been leaking some of the amazing raffle prizes that are going to be available. Raffle tickets are $5.00 each and are going to be CASH only. We have descriptions of the raffle prizes located on the merchandise case at the gym for those of you who can’t make it and want to buy tickets pre-sale. If you would still like to donate directly to the RCB Barbells for Boobs page, please follow the link below:

https://fundraise.barbellsforboobs.org/team/126934

3. Technically this event is not in October but is still worth a mention. On November 11th, NW Fit Games is holding the Gobbler Gauntlet. We have a team on 3 females already registered and would love to see more people from the box compete. If you are interested in putting a team together, feel free to talk to me. Even if you don’t want to compete, we would love to see you out at the competition to cheer on and represent your box!

Changes around the Box:

  1. You guys have been talking and we have been listening! As of Monday, October 23rd, we are changing the time of our 7 AM class. The new class time is 6:30 AM – 7:30 AM Monday through Friday. The 2 AM classes will be CrossFit classes. and 5pm will remain weightlifting. We know that 5:30 AM is early and the 7:00 AM might be a little tight for people to get to work. The 6:30 class is your happy medium! So stop by and get your WOD in before work!

  2. As our box continues to grow, our classes are getting larger. I want to instill the habit of signing into Wodify before class begins now. I would like everyone, including weightlifters and open gym members, to sign into Wodify on the back TV’s. This will give us a better idea of our classes sizes currently, and in time, classes will have a cap and you will have to register to keep your slot in class locked in!
  3. We are currently following class.comptain.co for our CrossFit classes. We are one week behind so you can look ahead and see what next week has in store!

Labor Day Weekend Is Here! Super September Special

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Hey Rose City Barbell!

I wanted to write everyone this Labor Day weekend to give you all an update about gym events, programming and some scheduling changes.

Were excited to announce that on Tuesday September 5th, we are opening up our 5:30pm class time slot for our very own weightlifting club! What does this mean? This time is designed for building strength in our barbell movements as well as gaining confidence under the bar. Weightlifting, much like anything else, is a skill and can be learned with repetition. I encourage everyone to take advantage of this time as I think it will have a tremendous benefit to your overall fitness. There will be a coach on hand during the club session to help assist in anyway. We are also providing a program for the club to follow which you can record in Wodify as well!

As many of you already know we have started the Wendler strength cycle for the front squat and push press. On Wednesday September 6th, we will be finding our deadlift 1 rep max. So get ready to pull some weight! Moving forward, we will spend an allotted amount of time working on our different strength aspects before our met-cons each class.

We have a few upcoming events this falls and I hope to see all of our members participating. Our upcoming event is for the organization, Barbell for Boobs, and will be held on Oct. 28th at 9am! The event will raise money to help fund early detection screenings for breast cancer. We will be doing the workout Grace: 30 clean and jerks for time. Any contribution would be greatly appreciated. If you would like more information please don’t hesitate to ask!

For the month of September any member can bring a friend and train for free! Limit 1 friend per member. You can bring the same person everyday single day or someone different!

June Is Just Around The Corner

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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 coaching experience and has accumulated more than 750 hours at Crossfit Diablo in California. He is Crossfit level 1 certified and looking to get his level 2 this summer. We are excited to have him on the team!

I am very happy with the level of improvement that I have seen in everyone’s snatch and clean and jerk lifts. We have been practicing every Monday and Wednesday and your hard work is showing. We will continue on this path for the next few months as the progress keeps coming in!

As you might have noticed, we have been ramping up on our running WOD’s: A. because it’s nice outside and we have to take advantage of the weather while we have it and B. because we are also preparing the gym for Murph. For those of you that don’t know, Murph is a special Hero WOD that many boxes throughout the Crossfit community complete on Memorial Day. I hope everyone can attend as it marks not only a special Hero WOD but also the beginning of summer and sunshine! We will be hosting Murph on Monday, May 29th at 9am. There will be different versions of Murph depending on what level you are comfortable with. You can partner up and split the work, scale the movements and complete the work individually, or for those of you wanting to RX, you can put on that weight vest and attack the WOD. This will be the only class of that day and gym hours will be limited (9am-12). If you can’t make the workout, we invite you to at least come for the BBQ and hangout and cheer everyone on! All are welcome! Please RSVP and let me know if you have a +1 (or more) ASAP.

Another exciting change coming to Rose City Barbell is that starting on June 1st, we will be introducing the “Committed Club.” What does this mean? It means that in each month, if you attend a class and/or workout at the gym, your attendance will be counted towards your total for that month. We are looking for more consistency in the gym because as we all know consistency leads to success. This is true not only in the gym but in life as well. To become a member of the “Committed Club” all you need to do is attend a minimum of 20+ classes/training sessions in the month. At the end of each month, each member will receive a prize and their name on the wall for the “Committed Club.” I would love to see as many people as possible on the board.


I’d like to also mention to those of you who don’t know, that we added a 7am class to the mix. It is that perfect time for you if want to get your workout in before work but can’t bare to make the 5:30am class. Additionally, I really want to reiterate how important it is to record your scores. If you don’t record it, how do you know if you’re getting better? It doesn’t matter if you’re first or last. It’s about accountability.

Last weekend was the opening weekend of Regionals and we were able to watch the South and the East athletes go to work! During the Northwest Regionals weekend here in Portland, Nike has invited all of our members to shop at the employee store. The dates our members are invited in are from June 1st- June 5th. All you need to do is present your ID at the door and you are good to go!

Lastly, I would like to plan a day for all of us to go to Regionals together! We had a small group who attended last year and would love to have an even larger group this year! It is fun to hang out with our RCB community outside of the gym as well! I will be sending out a survey to see which day we can get the most people to go. Some of you may go all 3 days, but let’s get a huge crew of RCB at the Moda Center to see the West region throw down!


Sincerely,
Nick Clancy

One Year Anniversary

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The open is fast approaching and I hope many of us are still on track to achieve some of the goals we have written up on the board. The open is a perfect opportunity to truly test your fitness and work capacity, so my aim is to try and get as many people as possible to sign up! I promise you won’t regret it. I have mentioned it before that we will be doing our “Open WOD’s” Saturday morning in place of our partner WOD’s until the open in complete. I would really LOVE to see a packed house these next few weeks. The more people we have on Saturday the better!

This month we are transitioning our Tuesdays dip day and Thursdays pull-up day to focus on our muscle-ups! Our goal is to get as many people their first muscle-up as possible! Remember the muscle up is a skill and takes time and hard work to get. We are 6 weeks into our squat strength cycle and we will be continuing for a few more weeks (hang in there)

Rose City barbell is approaching its one year anniversary and we will be having a celebration to mark this special day. I will be sending out a survey to our members shortly to pinpoint a day in late March or early April. I would love to see everyone who is able, to attend!

Thank you for your continued support and for always bringing the energy to class everyday!

Sincerely,
Coach

Happy New Year!

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2016 has been a whirlwind of a year for many of us and 2017 is finally here! Im writing to my Rose City Barbell family today to try and refocus us as a community.

Whether your training to lose weight or gain muscle we have to be clear on what and how we are going to achieve these goals in 2017! If you are serious about your goal you should write it down, but not only that have a plan of action! If you don’t have a goal I suggest you get one and write it up on the white board above my office. Hold yourself accountable and be present in the moment especially during class. Most of us only have 1 hour a day to focus on ourselves, so lets maximize our time in the gym. Be through in your warmups, methodical in your actions and always bring that intensity!

If you’re not sure what your goal should be ask yourself…What are my weaknesses and what should I be doing before and after class to turn that weakness into a strength?! During our Warm-up time take notice on how you are moving, don’t just go through the motions. Most of us have limiting factors (strength, mobility, work capacity) you need to work on in order to improve. Lets make 2017 the year we fix those limiting factors and get better! Just remember “weather you can or you can’t you’re right.” Show up (on time) and don’t quit!

January 2017 programming will be focused on general squat strength (front and back), strict pull-ups and dips. We will spent the month of January getting ourselves “comfortable” with standard and ring dips depending on where you are at and by February getting those ring and bar muscle ups if you’re ready!. Monday, Wednesday and Friday will be “squat” days while Tuesday will focus on dips and Thursday will be focused on pull-ups. Saturdays will remain partner workout days until the open in late February. If you have certain things you know you need to work on but art sure how to get started…come see any of the coaches or myself to create a plan of attack!

Cross Fit Training At Rose City Barbell In Tigard, Oregon

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Rose City Barbell in Tigard, Oregon is a state of the art CrossFit training facility with experienced coaches to help you reach your fitness goals. We believe that fitness is a lifestyle choice that pushes us mentally and physically. Our coaches will work with you to help you become the strongest version of yourself. At Rose City Barbell we preach above all else technique, consistency, and then intensity. Read More

What is Crossfit?

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Rose City Barbell is by far the best CrossFit experience in Portland, Oregon. CrossFit is a fitness regimen developed by Greg Glassman. He defined fitness in a meaningful and measurable way. Glassman discovered that increased work capacity across time and modal domains was the true meaning of fitness. As a result, he created CrossFit, a program specifically designed to improve overall fitness, stamina, and health. Read More

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