Weekly Preview

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 games.crossfit.com. More information to come!

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.

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