WODs

The 2019 CrossFit Open!

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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?

Who?

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.

Why?

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!

How?

Go to games.crossfit.com (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.

Questions?

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!

Weekly Preview February 4th - 9th

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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!

SugarWOD is Here!

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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 - 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

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