NEWS

UPDATES

-We will be beta testing a 2:30 pm class at PB in effort to try and provide as many class options as ultimately makes operational sense. (Note: classes scheduled after 6:30 pm are the worst attended in our nine year history as proven by years of data, so we don’t consider those viable options for you guys.)

-When cleaning your equipment, please make it a point to spray the towels and not the equipment! The viricide is very potent and doesn’t need direct application. As I am sure you are noticing, when it gets sprayed directly it leads to a sticky residue for the following class. Towels will be switched our more regularly moving forward to accommodate this.

-The gym will now be professionally deep cleaned three times per week.

Thank you, everyone!
-Dave

NOVEMBER PROGRAMMING

Monday: Deadlifts 
Tuesday: Varied
Wednesday: Aerobic Capacity Finishers
Thursday: Cleans
Friday: Single Leg

BODY COMPOSITION ANALYSIS

We are once more offering complimentary monthly body composition scans as part of P360 memberships. They are only available on select days and times.

Registration is required, here.

GRASSROOTS

If you’re a member and don’t yet have free access to our home-based workout programming: Grassroots, request it here.

MONDAY

PSC

First:
8 Deadlifts
8 Close Grip DB Floor Press
(x18 Min)

Then:
5 DB Clean & Press
8 KB Goblet Lunge Jumps
10 OH Plate Sit-Ups
150m Run E.O.R.
(x14 Min)

TUESDAY

PSC

21’ EMOM:
A: 6 FTF Front Squats
B: 1 Plyo Complex
C: 6 Crush Curls + 8 Quadruped Rows

Finisher:
16 KB Bench Supported Row
10 BB Skull Crushers
4 Rounds

WEDNESDAY

PSC

First:
10 SA OH DB Lunges
10 SA Incline Rows
4 Kneeling to Broad Jump
20” Moderate Row / Bike
(x16 Min)

Finisher:
Row: 4×400/350m @75% (2’ Rest)
–or–
Bike: 4×20/15cal @75% (2’ Rest)
(x16 Min)

THURSDAY

PSC

Every 3’ for 18’:
4 Hang Power Cleans
6 MB Rollouts

Then:
12-12-10-8-8
DB Cleans
UH Grip Supine Rows
Plyo Skaters (per side)
100m Run
(15’ Cap)

FRIDAY

PSC

35 Minutes:
8 Back Racked Lunge Throughs
12 SA DB Bench
8 SA DB Hang Snatch
5 Lateral Bench Jump Overs
50m Sprint + 150m Jog

SATURDAY

PSC

10’ EMOM
A: 12 Heavy Russian KB Swings
B: 8 HR Side Lunge to Push Press

Then:
5 Push Jerk
10 Lateral Bar Hops
(x2)
5 Burpees
80m Run
(x10 Min)

Finisher:
Ascending Ladder
Crush Grip KB Push-Ups
Barbell Curls
Butterfly Sit-Ups
(x8 Min)

SUNDAY

Closed.