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 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

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