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