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