The 2019 CrossFit Open!

CF Open Dates..jpg

The Open is For Anyone!

The 2019 CrossFit Games Open is the largest fitness competition on earth. In the Open, athletes, just like you, from all around the world, show up and push themselves further than they ever thought possible over a five week period.Challenges, PRs and the Unknown await. Are you ready?


People of all ages and ability levels can participate - RX’d or Scaled.

Decide. Commit. Succeed.

February 21st kicks off five weeks of Open workouts. Every Thursday night for those five weeks, CrossFit HQ will announce the workout for that week (both an RX and Scaled version). Each athlete has until Monday night to submit their score online. This creates a “leaderboard” where you get to see how your fitness stacks up against hundreds of thousands of like-minded CrossFit enthusiasts around the world.


The Open is a magical time of year and the ultimate CrossFit community experience. It’s a great way to compare your progress to years past and participate in the Rose City Barbell and world-wide CrossFit communities. Compete against your friends, the best athletes in the country or just against yourself. It's all possible #InTheOpen.

Where and When?

Rose City Barbell is dedicating Friday nights as “Friday Night Lights!” During the Open everyone is encouraged to come to Friday Night Lights to do the workout and cheer on fellow Rose City Members. We’ll be briefing at 5:00 PM to review the workout, movements standards, and scoring. Heats and judges will be assigned and the workouts will begin at 5:30!

Bring your family and friends to cheer you on! Do your family and friends ever wonder what you do at the gym everyday? Now is the chance to show them! Everyone is welcome!


Go to (click the link) to sign up, create your athlete profile and link CF WASQ (Rose City Barbell) as your affiliate.

What else?

At the end of the five weeks, Rose City Barbell will be awarding a “Spirit of the Open” award to the one athlete who exemplifies our values of Support. Challenge. Inspire. Other awards will include best male\female RX and Scaled Athletes.


Post your questions below or ask a coach!

Are you following us on Instagram yet? Be sure to keep up with all of our latest news and events there!


BLOG: Wellness 2:6:19.JPG

The puppy in this pic is just to get your attention. Sneaky, huh  In past posts, we’ve talked about food, sleep, and meal prep, but there’s another essential piece to the wellness puzzle - and that’s hydration. 

You already know how important water is to feel your best. But how much water is enough? Do you find yourself having to stop and drink water during a metcon? Then you definitely need to drink more throughout the day. (Thanks coach @whatthebruff for this reminder )

A good starting place when it comes to water intake? Try to drink at least 1/2 of your bodyweight in ounces/day. Are you hitting WODs all day every day? Then add at least 10oz more (but maybe closer to 15 if you’re a sweaty mess like me…) for every hour you’re working on that fitness.

Does that seem like an impossible goal? Here are some tips -

  • Try to drink at least 20oz as soon as you wake up in the morning. You’re well on your way to hitting your goal if you can manage this.

  • Buy a stainless steel water bottle so you always have water on hand. It also helps cut down on plastic bottles used, so you’re helping save the planet too.

  • Spice up your water. Opt for bubbly water or add fruit/veggies/herbs into your water for flavor. Basil + lemon or cucumber + raspberry are pretty bomb flavor combos but the possibilities are endless.

  • Let’s not forget about electrolytes. We lose these when we sweat so we’ve got to put them back in us when we can. Lots of fruits and vegetables on the daily can help - but we may need to supplement too.

  • 🥥 Try to stay away from the stuff that has a bunch of added sugar or junky ingredients. Coconut water is the OG but Pedialyte powder or Nuun tablets will get the job done too.

Is your water intake basically nonexistent right now? Little steps are better than nothing. Try to add in at least one more glass/day and go from there.

Questions? Feel free to reach out. Cheers!

Weekly Preview February 4th - 9th


It’s Weekly Preview time!

Monday: Does Monday ever give you that “just hit your Funny Bone” feeling? Starting with a heavy Front Squat single before moving into a 21-15-9 of heavy Kettlebell Swings, Box Jump Overs and Fronts Squats.

Tuesday: Don’t let this AMRAP pop your “Dubble Bubble.” Double Unders, Power Snatches and Bar Muscle Ups get ya going.  Don’t worry – plenty of scaling options for the Bar Muscle Ups, if needed!

Wednesday: Feel the burn with a little “Sole Cycle.” Working 5:00 on\off for three rounds with Bar Facing Burpees, Power Cleans and Assault Bike. Rep scheme stays the same but weight goes down each round.

Thursday: It’s not summer yet but that shouldn’t hold you back from strutting around in a “Crop Top.” Five rounds of Wall Balls, Farmer’s Carry and Strict Hand Stand Push-Ups.

Friday: Ah, youth… what it must be like to be a “Twenty Something.” *sigh* A longer AMRAP of Overhead Squats, Box Jumps, Toes to Bar and Rows is on tap to make you feel older than you are.

Saturday: Sometimes the week goes by and you look back and wonder what all the “Mumbo Jumbo” was about. Teams of three working through multi-round chippers of Deadlifts, Hang Power Cleans and Push Jerks. Weights go up each segment. Oh, and just to make sure it’s spicy enough there’s a Bike in between each chipper.

Brief Word: Have you made the switch over to SugarWOD? If you haven’t, you should. You can find the daily WOD, CityF!t and Weightlifting programing there. Other features include: instructional videos (click the “prepare” link) and interaction with your friends, classmates and coaches!

No Booze Challenge: If you’ve made it this far don’t let Super Bowl Sunday be your weak spot. Power through to the end! Only 11 days to go!

Up Next: Clinics! Rowing Clinic February 16th with Coach Nichole. Only a few spots left! Sign-up is on the front counter. (RCB members only).

The CrossFit Open! The Open starts Thursday February 21st and we have all sorts of fun planned! Sign up today at More information to come!

Veggie Trouble.

Trouble with Veggies?

Remember the time I challenged you to eat a vegetable every meal?

If you have trouble eating veggies, this post is for you.

Finding sneaky ways to increase how many vegetables you get in your face is a game I’ve become pretty good at playing over the years. Here are some of my favorite ways to regularly crush lots of vegs.

🥤- smoothies. Throw a couple of handfuls of spinach into a blender with almond milk, half a banana, berries, nut butter, protein powder, etc. Blend it up. Suck it down. 10/10 would definitely recommend - esp on busy mornings. PS - want to be hardcore? Try frozen, riced cauliflower in there too. You can’t taste it, I promise. 

🥦 - roast them. Nobody likes soggy Brussels sprouts. (If there are people like that out there, my b…) But seriously, you should enjoy the things you eat! Broccoli, cauliflower, Brussels sprouts included. It’s a fact that vegetables taste 100X better when you roast them. Pro tip from @hrickher herself - don’t crowd them on the baking sheet. Give them space to actually roast. If they’re too close to each other, they’ll steam instead and you’ll miss that delicious crunch.

 🥒 - farmer’s market. Hit your farmer’s market and get in-season, locally grown vegetables. They’re usually cheaper and they’re going to taste amazing because they’re fresh and in season. Win-win.

🥘 - hide them. Sneak them in chilis, soups, stews, and scrambles. Dishes like these are packed with so many other flavors and textures that you won’t even notice the extra veggies.

How do you get in your veggies? Got any secrets for me? Let me know! ⬇️

Meal Prep.

Wellness Wed: 1:23:19..jpeg

ONE THING that will make life easier, save you time & $$$, and get you on the gainz train…


When you meal prep - you make a tangible commitment to yourself. Unlike *just* telling yourself that you’ll eat healthy this week (& then treating yo’self), you’re taking an actionable step to get yourself there. It’s empowering, ya know?

But it can feel overwhelming at first. Just like anything, you get better with practice. To help - here’s a few of my tips to make meal prep nice ‘n easy.

 Prioritize - you can find a million excuses to NOT do something. You’re tired, too busy, etc. But I’d guess that 99% of the time, it’s not that those things are true - we just aren’t prioritizing it. Realize that a few hours of work on Sunday is going to pay off loads through the week.

 Plan - consider your week. Will you be able to make breakfast at home or do you need to prep so you have a meal you can eat on the go (hellooo smoothies…) How many lunches will you need? Spend some time picking out 3-4 recipes that will get you through the week. Once you have an idea of what you want to whip up, write that shopping list so you won’t leave anything out at the store.

 Keep it simple - You don’t have to make recipes with a mile-long ingredient list. You don’t even have to make recipes at all. You can start by baking some chicken breasts in the oven, cooking a batch of rice, and roasting veggies. I usually try to batch cook 2-3 protein options (chicken and grass-fed beef), 1-2 carb foods (sweet potatoes and rice), and plenty of veggies. Boom. Done.

 Make it work for you - the biggest key to success is making this work FOR YOU. This takes experimentation. Once you’ve done it a few times, you learn what method works best for your lifestyle. Maybe you don’t care to eat the same meal 7 days a week. Great – prep a recipe that can be split up into seven portions. If you know that you can’t stand eating the same thing over and over – don’t do this. Find a few simple recipes that use the same ingredients but can be used in different ways.

Got ?’s - let us know! Who’s meal prepping this weekend?? ‍♀️‍♂️

SugarWOD is Here!


Rose City Barbell is very excited to announce the transition to SugarWOD for tracking and logging of workouts!

Why SugarWOD?

First, it’s completely integrated with CompTrain Class Programming. Every workout and strength session is pre-loaded by CompTrain and is ready to go! It’s also a robust platform with updated and functional apps for both Apple and Android.

Second, it’s cleaner, lighter, brighter, happier and WAY more functional than our current tracking program. Look, you guys weren’t happy with our current tracking program (and neither were we) and we listened! We want you to have the best experience you can at Rose City Barbell. That includes being able to accurately track your performance and encourage friends and training partners. Who doesn’t love a good fist bump after a tough WOD?

Finally, we think you’ll find the features of SugarWOD unparalleled – from percentage calculators, to video demos of movements, to social media integration, to the ease of recalling workout history and personal records.

What does this mean for you?

We will go “live” with SugarWOD on Monday January 21st and starting Monday January 28th we will be completely transitioned to SugarWOD. We will stop tracking in WODify on Saturday January 26th. We are working on transferring your data from WODify to SugarWOD. Not everything will transition but Hero, Girl and Benchmarks will make it over along with max lifts. It will provide you a great base to get started.

What do you need to do?

You can access SugarWOD on their website or download their app. Once you have your account set up (it’s totes free by the way) all you have to do is search for CrossFit WASQ and request access. *THE ACCESS CODE WILL BE POSTED AT THE GYM.* Yep, you read that right, we’re posting the access code at the gym and nowhere else so get yourself in the gym, get your code and get hooked up with SugarWOD!

What happens to Wodify?

Wodify will still be active and utilized for class attendance and billing. You can continue to sign into class through the app, make changes to your billing\contact information, etc.

Questions? Ask any Coach or staff member and we’ll be happy to help.

Weekly Preview January 21st - 26th


Monday: Push Jerk work to start then drop a line to “Go Fish” for the rest of the week. Row buy-in and then three rounds of fun with Deadlifts, Lateral Barbell Burpees and Push Jerks.

Tuesday: If you made it through Monday then today should be a “Layup.” Back-to-back couplets with opposing descending\ascending rep schemes. Jack your heart rate with Double Unders, Sit-Ups, Kettelbell Swings and Wallballs.

Wednesday: Cindy shows off her “Girl Power!” Long-ish AMRAP of Bike, Cindy (Pull-Ups, Push-Ups, Air Squats) and Power Snatches.

Thursday: Working out on Thursday? Of course you are - it’s a “No Brainer.” Five rounds working “on the 3:00” with Plate Hops, Shuttle Sprints and Deadlifts.

Friday: Hang Squat Clean strength work to start before putting the “Top Down” and flying into a triplet chipper of Burpees, Bike and Hang Squat Cleans.

Saturday: Netflix and Chill? Select “Birdbox” for a pyramid style chipper featuring Rows, Box Jump Overs, Power Snatches and Rope Climbs. Tights and\or long socks recommended!

No Booze Update: How ya feeling without the booze? Comment below. 11 out of 17 peeps are still hanging strong! If you falter, complete the penalty and jump back in. This week: 40 Burpees.

Change on the Horizon: Rose City is transitioning from Wodify to SugarWOD for workout tracking. Brief How To: Download SugarWOD app, Search for CrossFit WASQ, Enter access code (sorry, code only available at the gym!), Start tracking!

New Class CityF!T class starts January 21st at 9:00 AM. No barbell or advanced gymnastics but all the cardio. CrossFit experience necessary. For more details: info@rosecitybarbell.

COMPS! RCB teams at Tracktown Throwdown: McKenzie, Anna and Carlee for the ladies with David or (Coach Nick), Scotland and Russ for the gents. Individual competitors Coach James and Craig W. head south to test their fitness at NorCal Masters. Finally, resident badass, Mary, hits up her first ju-jitsu competition!

Wish these Rose City athletes luck if you see ‘em this week!

Winter Blues?

Wellness Blog: Winter Blues..jpeg

Winter blues are a real thing - especially where we live. The rainy weather combined with late sunrises and early sunsets can result in seasonal affective disorder, appropriately abbreviated as SAD ☹️ The condition is also known as the winter blues, winter depression, or seasonal funk. Whatever you call it - it’s not fun.

Symptoms of the winter blues can include depression, insomnia, lethargy, loss of interest in your usual hobbies, and loss of or increased appetite.

Although the exact causes of SAD are not yet fully understood, it is believed that the shorter days and longer nights disrupt the circadian rhythm - that’s your internal clock that regulates how and when you sleep. That leads us to feeling so *off* through the long winter months. 

So - if you relate to this at all - here are 3 simple tips for beating those winter blues. 

1️⃣ Get yo’self a light box. Light boxes are highly recommended by researchers for alleviating the symptoms of SAD. Gloomy winter days and a general lack of sunlight are two factors that contribute towards the winter blues, and light boxes can help fix that! Check Amazon for a light box that emits up to 10,000 lux of light and start the first hour of your day with 30 minutes in front of the box. You can sit in front of it while eating breakfast or getting ready for work. Easy.

2️⃣ TAKE VITAMIN D. This is really something you should be doing year round that can make a massive difference. Vitamin D3 is the form you want to look for at the store or online. I like the Thorne Research brand. 3000-5000IU might be a good dosage to start at but getting your levels tested is always the best way to determine what dosage is necessary for you.

3️⃣ Eat well. It’s really quite simple. Stick to lean proteins, fruits, veggies, healthy fats, and high-quality carbs. These are always staples of a well-balanced diet but they’re especially important in the winter months (and after the holiday binges). This formula ensures that our blood sugar stays balanced and our body is getting the nutrients it needs. Also - try to stay away from slamming coffees (or Bangs ) all day every day. Caffeine can repress your serotonin levels, stress your adrenals, and also disrupt your ability to sleep well at night. 

There you have it. Three simple ways to help you get through these draining winter months. Hang tight, fam - the sun will be back before you know it.

(For severe cases of seasonal affective disorder, there are medical treatments that can help - please talk to your doctor or therapist!)

Weekly Preview January 14 - February 5

Frank the Tank is coming for you!

Frank the Tank is coming for you!

Monday: Ever feel like Monday is going as well as a “Double Date” with three other people you don’t like? No? Well here’s your chance to know that feeling with an AMRAP of Hang Power Snatches, Double Unders, Overhead Squats and Rows.

Tuesday: When a three-rounds-for-time WOD bumps into another three-rounds-for-time WOD it causes a “Chain Reaction.” Question is will the reaction be good or bad? You decide with Bike, Pull-Ups, Power Cleans and Push Jerks.

Wednesday: This is a FUN WOD! How could it not be with a name like “Frank the Tank?” Working 5:00 on\off with a familiar rep scheme of increasing weight but descending reps for Deadlifts and Lateral Burpees Over Bar. Game changer? There’s a Wall Ball buy-in each window.

Thursday: Just gonna sprinkle some strict strength stuff on everything today. Start with a heavy 5-3-1 Strict Press and then put on your “Body Armor” with an AMRAP of Strict Toes to Bar, Strict Presses and Walking Lunges.

Friday: The work week is almost over! Get your “Sea Legs” back underneath you so you can enjoy your weekend! Three rounds of Rows, Front Squats and Box Jump Overs! Smart money says you’ll be walking funny after this one.

Saturday: Don’t let this WOD run you over and leave you with some “Road Rash.” Working “on the 5:00” you be challenged with some asymmetrical Dumbbell Hang Clean and Jerks, Alternating Dumbbell Power Snatches, Chest to Bar and Bike. Just stay in your lane and you should be just fine.

No Booze Update: 11 out of the original 16 peeps are still hanging strong! If you falter, complete the penalty and get back in the mix. Penalty this week: 30 Burpee Box Jumps.

Clinics! Weightlifting January 19th: Snatch. January 26th: Clean and Jerk. Rowing Clinic February 16th. Sign-ups on front counter. (RCB members only)

Upcoming: CityF!t45 class. No barbell or advanced gymnastics but all the cardio. In and out in 45 minutes and no CrossFit experience necessary. Classes begin January 21st. For more details contact: info@rosecitybarbell.

Bone Broth Sippin.

Blog post 1:9:19..jpeg

🥣 IT’S BONE BROTH SZN. Have you hopped on the bone broth train yet? If not, now is a great time - especially since we’ve all cut alcohol out of our life for the time being. Let’s go ahead and level up our health game 1000%.

🦴 Bone broth is that hipster drink that’s *so in* right now. As much as I want to buck every hipster trend just because - this one I can get behind. Bone broth is exactly as it sounds - broth made from simmering bones, herbs, spices, and water together low and slow.

💊 Bone broth is a great source of amino acids, collagen, and minerals (calcium, magnesium, and potassium to name a few…) that are essential for our body. Collagen helps support our tendons, ligaments, gut lining, hair, skin, nails, etc. Amino acids are essential for muscle building, tissue recovery, and detoxification.

🔥 Without getting too science-y, we can basically just say that bone broth is loaded down with a bunch of nutrients that are going to help our body feel its best. And it’s incredibly easy for our body to digest.

🍵 You can easily make your own bone broth - check Google for all kinds of recipes. Or because we live in an area with amazing access to foods, you can find it in most grocery stores. I love the Kettle & Fire brand. I’d recommend taking one cup either at morning or night daily. Drink up!

Weekly Preview January 7th - 12th


This week is gonna be fun ya’ll…

Monday: Starting off with a heavy double Hang Power Clean before moving on to hero WOD “DT.” Not

gonna lie, this one is a rough five rounds of Deadlifts, Hang Power Cleans and Push Jerks. Choose your

working weight wisely – it will make all the difference between having a great workout and being

absolutely crushed and messing up your training for the week.

Tuesday: Things go around and come around with “Full[er] Circle.” A pyramid style chipper featuring

Bike, Double Unders and a loooong Row. Bring your jump rope!

Wednesday: Hump Day jumps off with Front Squat complex before things take a dark turn with “Satan’s

Whiskers.” Three rounds of Chest to Bar Pull-Ups, Front Squats and Burpees. Whatever you do, don’t let

Satan win.

Thursday: No need to use “Layaway,” just pay up with this AMRAP of Sit-Ups, Shuttle Sprints and

Dumbbell Snatches and walk out with your fitness bought and paid for.

Friday: How was your week? Was it a fight gone good or “Fight Gone Bad” kind of week? A classic, OG

workout with five rounds of Wallballs, Sumo Deadlift High Pulls, Box Jumps, Push Press and Rows. Oh

yeah, and Rests, you get to rest.

Saturday: Gather two friends and roll right over this “Speed Bump” and into the heart of your weekend.

A big chipper of Bike, Bar Facing Burpees, ascending weight Hang Squat Cleans, Toes to Bar and


No Booze Challenge Update: Sixteen peeps were brave enough to join the NBC and everyone is going

strong! Penalty for drop out this week – 40 Burpee Box Jumps. Stay strong and hang in there!

Clinics! Free to Rose City Members!

Weightlifting January 19th : Snatch. January 26th : Clean and Jerk. (Coaches Chelsea and Josh)

Rowing Clinic February 16th. (Coach Nichole)

Sign-ups on the front counter.

Upcoming: Track Town Throwdown January 26th and NorCal Masters January 26/27th

The CrossFit Open is Coming! February 21st – March 25th


What to make of Goals.

Woo Hoo it’s 2019! Now what? Did you set some goals? Identify something you want to accomplish this year? Yes? No? Either way it’s not too late. Here’s the thing – I’m going to start with the premise that setting a goal is not enough. It’s just not. Without a plan your goal just some useless words you wrote in your journal, posted on Insta or drunk-shouted to your friend on New Year’s Eve.[i] Let’s break it down like this: Goal -> Plan -> Action -> Intention.

What makes a good goal? Here’s a simple way to look at it - goals should be SMART.[ii] That’s short for Specific, Measurable, Achievable, Realistic, and Time-Bound. At least four of those five things are super important. Your goal should be SPECIFIC. If you’re not specific with your goal how will you know what you’ve achieved when you’re done? A goal is also something that should be MEASURABLE.[iii] How will you know you’ve accomplished the goal? ACHIEVABLE\REALISTIC – you should be realistic with your ability to accomplish the goal.[iv] Lastly, your goal should be TIME-BOUND so that you can check in and see if you reached your goal or if you need to reassess, reformulate, redirect or rededicate.

You set a GOAL.[v] Now what?

PLAN! What do you need to do to reach your goal? What must you do on a daily, weekly, monthly basis to get you to your goal.  Think about those tiny, actionable tasks that move you towards accomplishing your goal.  Let’s go with an example goal of “Get Fitter.”  Your weekly action item may include getting to the gym three times a week.  How do we make sure we get to the gym three times a week? Perhaps we start our plan with setting out our gym clothes at night so the minute the alarm goes off, all we have to do is put on our gym clothes.  Once we have our gym clothes on, aren’t we more likely to get to the gym and get our workout done?

ACTION! Here’s where the rubber meets the road. Take action.  It’s very easy to establish a goal but achieving the goal is not going to happen on its own. We have to put the work on.  Using our “Get Fitter” goal, we execute our plan by laying out our gym clothes every night, going to bed at a reasonable hour, getting up, getting dressed and then driving to the gym in the morning. Check, check, check.  Here’s a hack to make sure you’re putting your plan into action: Set a daily phone alarm to remind you to complete tasks you’ve outlined in your plan.  For example, most of us have smartphones, set an alarm every night at 8:00PM and name that alarm “Set out gym clothes!”

LIVING WITH INTENTION:  What do I mean by this? To me it means taking your goal and internalizing it. Alarm goes off in the morning but you don’t want to go to the gym?  Internalize your goal by telling yourself, “I’m the type of person that goes to the gym.” This applies to anything.  If your goal is to save money but you see that pair of MetCons[vi] that you want, but don’t need…tell yourself, “I’m the type of person that stays on budget.”

Takeaway: Goals are a great starting point.  Committing yourself to a plan of action and living with intention will yield the results. Many years ago my first CrossFit coach[vii] once told me something that has stuck with me to this day, “If you set a goal and give an honest effort to achieve it but fall short of achieving your goal what’s the worst that can happen?” The answer is – “an honest effort will make you better whether or not you achieved your goal.”[viii]

Happy New Year everyone!      

[i] Full disclosure – I was asleep by 10:40 PM on New Years Eve.

[ii] This is 20 years of governmental service paying off right here I tell ya. We SMART goal the hell out of stuff.

[iii] Hey this is beginning to sound an awfully CrossFitty: Measurable, Repeatable, Observable

[iv] Your goal is to fly to the moon in 2019?  Yeah, uh, not going to happen my friend.

[v] It’s super easy to apply this to stuff in the gym but this applies for anything in your life.

[vi] Nike hasn’t sent me any free MetCons so I’m subtlety discouraging people from buying them in protest.

[vii] Shout out to @Coach2js – lots of things you said over the years stuck with me.  This is one of my all-time favorites.

[viii] This is completely paraphrased, I have no real idea what he actually said but the sentiment stuck with me. I’m pretty sure he said “you’ll be more awesome.”

No Booze. No problem!

Blog 1:2:19..jpeg

Happy 2019, RCB fam! Today is the first full day of our No Booze Challenge! If you haven’t signed up yet, get your name on the white board ASAP. It’s the beginning of the year, and for most people motivation is HIGH. Let’s take advantage of it.

Our challenge runs until February 14th. The rules are simple - no alcohol! We’re working on the honor system, so be sure to hold yourself *and* your gym friends accountable. If you slip up, take your penalty (hint - burpees will be involved), write your time up on the board, and then get back on it. With The Open quickly approaching, this is a great time to make sure our health is dialed in.

Socializing & drinking are pretty synonymous in this town of 1,000,000 breweries. Want some tips for going out and not drinking? Here’s what I would do:

🔹 keep something in your hand. Think sparkling water, kombucha, or club soda. Or ask for a cocktail without the alcohol.

🔹 ask the bartender to make it look like a cocktail - put it in a cocktail glass, throw in a lime, etc.

🔹 be confident in your decision. Peer pressure is a real thing, but if you’re confident in your “why”, it makes it easier to fend off the offers for free drinks or sips of friends’ drinks.

🔹 offer to be designated driver! You’ll save your friends from dishing out $$$ on Lyft rides and keep yourself accountable. Win-win.

If you know going out will be too tempting, skip it completely. Invite friends over for a (sober) game night, go for a hike, have a movie date, find ways to stay out of the breweries and bars. You can do this, and I promise you will feel so much better. Not to mention, your bank account will be much happier too.

Weekly Preview - December 31 - January 5

Holiday hours: Monday, last class is at 4:30 PM, close at 6:00PM. Tuesday - CLOSED. Regular hours for the rest of the week.

Monday: Can you think of a more “Fran”tastic way to end the year? No? Well, neither can we. Fast, quick and challenging. This girl blends a 21-15-9 rep scheme with Thrusters and Pull-Ups for a nice helping of Fran-lung for your trouble.

Tuesday: Happy New Year! *GYM CLOSED*

Wednesday: “Air Walker” starts the year off with a bang! A long AMRAP that has everything *and* the kitchen sink. Rowing and Double Unders to buy-in each round before finishing off with three rounds of the “The Chief” with Power Cleans Push-Ups and AirSquats

Thursday: Don’t let Thursday “Clothesline” your progress this week. Push Press for strength to start before working an ascending rep AMRAP of Push Press, Toes to Bar and Box Jump Overs.

Friday: The end of the work-week is the “Bee’s Knees” in our book and so is this WOD: Wall Balls, Kettlebell Swings, Bike and Rests with one minute each for five rounds. Score is total reps.

Saturday: Give yourself a “Low Five” for making it to the end of the week. Why not a high five? Well, let’s be honest - Saturday happens every week so how much effort did you really put in? Doesn’t matter – you’ll need all the effort you can manage for this 5:00 on/off window workout of Rows, Power Snatches and max Lateral Burpees Over the Bar with the burpess the score each round.

Brief Word: Happy New Year! A sincere thank you for being part of the Rose City Community – we’re happy you’re here. We’re looking forward to some exciting things in 2019 and hope you are as well! Wishing you and yours joy and wonder in the New Year.

Upcoming: No Booze Challenge January 1st to February 14th. Click the link our profile or visit News and Events under the Community tab on the website for details and rules.

Clinics, clinics, clinics! Weightlifting with Coaches Chelsea and Josh. January 19th: Snatch. January 26th: Clean and Jerk. Rowing Clinic with Coach Nichole on February 16th and Pull-Up Clinic April 6th.

CrossFit Open February 21st – March 25th


Hand Care 101.

BLOG 12:26:18.jpeg

As CrossFitters, we’re hard on our hands. With pull-ups, toes to bar, all the barbell work, rope climbs, there’s plenty of opportunities for hand tears. I remember the first time I ripped a callus - I felt like a badass. I wore that rip like a badge of honor. I think I even posted a picture of it. Sorry to my followers who didn’t want to see a picture of my bloody hands…

Here’s the truth though - ripping is no fun. Have you tried washing your hair with ripped hands? It’s horrible. And it makes the few days after pretty bad as well. While ripping can be inevitable, there are steps you can take to help prevent it!

✖️ - keep calluses filed down! Run your fingers across your palm - thick skin is ok - but any ridges need to be filed down!
✖️- there are a few tools you can use to file down calluses - a pumice stone, razor, or a callus shaver all work well. You can find these at your typical pharmacy store. Tackle your calluses after a shower when they are soft.
✖️ - moisturize! Remember to lotion up your hands every night - especially if you’re a chalk monster. Rough hands and calluses are more likely to rip - so aim to keep your hands soft and supple!

You can follow all of these rules, and you *still* might rip. If you do -

✖️- wash your hands with soap and water asap! Remember to clean up the barbell or pull-up bar too.
✖️ - cut away any loose skin. You can use scissors or nail clippers to do this. Try to get as close to the tear as possible.
✖️ - throw some antibacterial ointment on the wound and keep it moisturized. There are a bunch of hand rip products out there (check Rogue Fitness) but plain old Vaseline will work as well.
✖️- keep it covered with gauze or a bandage for the first few days. You want to make sure it doesn’t dry out so continue to moisture and apply salve.
✖️ - it’ll take a few days at least for it to heal up. Try to take it easy on your hands and allow them time to repair.

Rips will happen, but let’s be smart (not like me when I first started CrossFit…) and do what we can to prevent them.


Blog post wellness wed, 12:19:18.JPG

To booze or not to booze…that is the question 🍸🍷🍻🥃 Along with all the time we spend with loved ones, this season may also be filled with all the delicious sweets, treats, *and* cocktails.

Alcohol has long been a part of celebrating and socializing in our society. We’re not saying that you can’t enjoy a drink or two - especially on special occasions and holidays 🎄🎉 but it’s important to know *how* those drinks will affect your body so we can enjoy responsibly.

When we drink, our body prioritizes metabolizing the alcohol before anything else. It is a toxin after all. All of our normal body processes slow down as our body tries to take care of that booze. Research has shown that fat breakdown slows and fat storage increases when we drink. Alcohol also has the potential to reduce your gainzzz by suppressing muscle protein synthesis (aka your ability to build muscle mass). 

If you know you’re going to drink, here’s how to be smart about it:

🏋🏽‍♂️sneak a morning workout in

🥦 eat really well throughout the day - think protein-rich meals and all the veggies

🚰 drink h2o like it’s your job

🍻give yourself a limit - 2 drinks max is plenty!

🍸when choosing what to drink, skip the sugar-loaded mixed drinks and splurge on the high quality stuff

🍕 if you get a case of the munchies, try your best to choose snacks that are nutrient-dense (that’s a nice way of saying to skip the 2am pizza run)

And if you have goals (especially body composition goals), don’t be afraid to stick to your guns and skip the alcohol completely. Sip on that Zevia, kombucha, or sparkling water with lime with pride. Your body, your mind, and your gains will thank you for it! 👀 PS - be on the lookout for a no-booze challenge coming up in 2019 - just in time for The Open!

Working out Sick?

Wellness Wed 12:12.jpg

The season of sickness is here. The million dollar question…should you workout when you feel sick? 🤧

Here’s my general rule - if you feel your symptoms are “above the neck” (a common cold, head congestion, a little bit of a sore throat), working out will probably be ok. Reducing the intensity is a great idea - think quality of movement. Move a little, sweat a little, it might help break up that congestion. 💦

If you have symptoms below the neck (upset stomach, coughing up a lung, congestion in chest) or you’re feverish or have those dreaded aches, please stay home. This is your body telling you that you need rest - so take it. 🛏

Your body is smart - listen to it! Don’t feel as if taking the rest you need will keep you from your goals or make you lose all your gains. Make sure you’re drinking fluids, eating well, and sleeping. Ease back into your routine as you start feeling better. We’ll be here waiting for you when you’re ready to crush it again. 💪

Sleep Time.

Wellness Wed 12:5:18.jpg

Do you relate with this sleepy pug on a spiritual level? 😴 If so, you probably need to be crushing a lot more sleep than you are right now. Think AT LEAST 8 hours a night - closer to 10 if you can swing it.

Don’t sleep on just how powerful sleep can be for your health 🛌

When it comes to supporting your wellness, sleep is your best tool 🛠

💤 Want to lose fat? Sleep.

😅 Want to recover faster? Sleep.

⚡️ Want more energy for your work day AND your workouts? Sleep.

💪 Want to keep your gainz? Sleep.

Not sleeping enough on the daily? You’re putting yourself at risk for: 

🍩 More cravings for high-calorie foods

🔥 Increased inflammation in your body

⬆️ Higher blood sugar levels

🦠 Impaired gut health - just to name a few

Sleep is easy. And it’s FREE 🤑 It’s such a simple change you can make to literally increase the quality of your life so fast. Want to learn more about sleep from someone who is way more of an expert than me? Check out @joerogan’s podcast with Neuroscientist Dr. Matthew Walker. It will make you want to hit the bed early tonight. 


Wellness Wed 11:28.gif

Remember this scene from The Office? Michael Scott might have actually been on to something 😂Here’s why...

This Wellness Wednesday is all about cruciferous vegetables 🥦🥬🥦 Broccoli, cauliflower, Brussels sprouts, arugula, bok choy, cabbage, kale, turnips, the list goes on...What’s so special about these?

Cruciferous veggies are powerhouses of the vegetable world 💪 They have these lil sulfur-containing compounds called glucosinolates that trigger antioxidant and anti-inflammatory responses in the body 💥💥💥 as well as keep our cells in homeostasis...aka - balanced ⚖️ and happy 😃 

One compound called indole-3-carbinol deserves a shoutout. This naturally occurring compound in these vegs converts to DIM in the body. DIM - a phytochemical - has been shown to help our body get rid of carcinogens and toxins and *may* help lower the risk of hormone-dependent cancers by keeping our estrogen in check ✅

Moral of the story - when you’re choosing your vegetables, don’t forget about these champs. Eat ‘em raw, roast them up, steam away, whatever ya gotta do. Your body will thank you for it 🙏

Turkey Day!

Wellness Wed 11:21:18.jpg

Thanksgiving is tomorrow 🍗 - and I’m sure you’ve already seen all the posts about “earning” your Thanksgiving dinner or sweating off the turkey. This is a reminder that we don’t have to do cardio or extra exercise because we choose to celebrate a holiday with our loved ones. And we definitely don’t need to resort to restrictive diets, cleanses, or some weird detox to make up for all the “bad” foods we ate the day before. 🙅‍♀️👎

The stress and food guilt that many of us carry around the holidays does us no good. So I give you permission to let it go and just enjoy the holiday. 🤗 

A few tips -

🥧 Eat those foods that you love to eat (whether it’s pumpkin pie, Brussels sprouts, or the stuffing) and savor every bite

💦 Drink plenty of water throughout the day

🥦 Get veggies on your plate when you can

🐾 Go for an after-dinner walk with your family and pet babies -movement does the body good!

🥘 Pick back up with your normal eating habits on Friday

Enjoy yourself and the whole experience with your family and friends! You won’t set yourself back from your goals by doing this one day, I promise. Let us know what foods you’re most looking forward to crushing tomorrow. I’m coming straight for that pumpkin pie.