CrossFit (group training):
(M & Wed) 12:00PM-1:00PM
(M & Wed) 5:30PM-6:30PM
“On-Ramp Course” (5 Classes) Times/Class descriptions
- All new to CrossFit/Beginner’s start with the “Baseline” Saturday Class
- Contact firstname.lastname@example.org for timing/scheduling conflicts
- This is a New Course, so class times are subject to change based on majority of Athletes availability)
“Baseline”: Saturday, 8:00AM-9:00AM: Row, Air Squat, Sit-Up, Push-Up, Pull-Up
“CrossFit 1”: Monday, 9:00AM-10:00AM: Assault Bike, Wall Ball, Kettlebell, Jump Rope
“Weightlifting” (Snatch): Tuesday, 5:30PM-6:30PM: Snatch, Deadlift, Overhead Squat
“CrossFit 2”: Wednesday, 9:00AM-10:00AM: Box Jump, Run, Burpee, Kipping
“Weightlifting”: (Clean): Thursday, 5:30PM-6:30PM: Clean, Deadlift, Front Squat, Press
“All Day” Open Gym Time:
(Sat & Sunday) 9:00AM-12:00PM
(Tues. & Thursday) 5:30PM-6:30PM
“CrossFit Classes” at Rose City Barbell CrossFit WASQ produce elite results by effectively combining weight lifting (both Olympic and power), gymnastics, and sprinting. Training sessions are high intensity and focus on proper execution of all movements. To maximize results we suggest training 2-3 days in a row, followed by one day of rest. This ensures proper programming, progression, and recovery. If you’re new to Rose City Barbell and your trying your first class with us, we ask that you show up 10-15 minutes early to meet the coach and fill out our liability waiver.
“All-Day Open Gym” at Rose City Barbell allows all of our Athletes to come in and utilize our facility. It’s a great option for those that have their own programming, or for those that can’t come to our scheduled classes. We want to be as accessible to everyone as possible, so that is why we’ve implemented an “All-Day” Open gym format. We acknowledge that everyone has different schedules so Open Gym is a perfect option to cater to everyone’s availability. We offer open gym 7 days a week, Monday-Sunday, during our regular hours of operation.
“Weightlifting Club” Classes at Rose City Barbell teaches participants the proper stance, grip, and positions for the snatch, clean and jerk. We also focus on proper warm-up, skill-transfer exercises, the rationale for each component, as well as common faults and corrections for each of the lifts. The classes are generally smaller than our regular scheduled CrossFit classes so each participant can expect high-value attention and in-depth analysis from our Coaches.
The On-Ramp course at Rose City Barbell CrossFit WASQ is set to familiarize and integrate new members to CrossFit and Rose City Barbell. This is accomplished through a five class “On-Ramp” course that runs over a two-week cycle. Individuals will be exposed to common CrossFit movements and terminology as well as commons weightlifting movements. At the end of the course, members will have the basic skills to allow them to successfully participate in our regular group CrossFit and Weightlifting Club classes.