–From now until we sell out, we are selling just (30 per location) limited edition $62 memberships per location, first come first. It’s an excellent way for those folks you know who have been on the fence to lock up their January membership before the January rush happens, at our final discounted rate of the holiday season.
Current members? When you refer a friend, you’ll receive your next month’s membership for just $62 when they list you as a referral.
New December members? Start right away, or purchase in December for January activation. But act fast, we’re only selling 30.
–As you may recall, in PB and Crown Point, every year we go down to one location during the holidays due to member travel and decreased demand for class times. As a heads up, Wednesday, the 18th – Sunday, the 29th we will only be operating PB classes out of the Gresham location (Bay Park and OB will be on regular hours).
–There will also be no specialty classes in PB during that time frame.
–Pay careful attention to the time and location of your class time before registering as some times will temporarily shift.
–We will be closed as a business the 24th, 25th, and the 26th as to give our coaches a much deserved break over the holidays. Our coaches work holidays all year round in order to support our ability to attend classes on days like Thanksgiving, July 4th, and more, and we want them to be able to enjoy some time away from the gym to recharge for what promises to be a great 2020.
Reps for Goal. 8/3 Push Press/Jerk 12 DB Sumo Rows 8 RKBS + 8 Gob Squats (Same bell) 12 Hollow Rocks 10 Cal Row (x30’)
Performance: Option to find isolated 1R max
First. Back Squat Max Reps @85-75-65% (x3) — Then. 6 Tempo Front Squat (3030) 20 Two DB Squats 60” Weighted Wall Sit (x4) — Last. 10 BB Ab Rollouts 10/s Tempo Plate Flutters (3030) 10 Straight Leg Plate Sit-Ups (x4)
First, For 6 Rounds 7 Ring Dips 8 Hollow Rocks 8 KB Suitcase DL 50m Sprint/50m Return Jog — Then, 8 DB Suitcase Clean 80m Run 8MB Slams 80m Run 8 Goblet Squat Jumps 80m Run (x14′)
w/a pal, You go – I go 10 Deadlifts @ 60% + 80m Run 10 MB Slams + 100m Run 10 Ring Dips + 150m Run (x25’) — Then. 30” Wall Sit 30” Low Plank (alt 10 Rounds with your partner)
First. Bench Press Max Reps @85-75-65% (x3) — Then. 6 Tempo Bench (3030) 20/10 Ring Push-Ups 10 Band Face Pull + Ext Rotation (x4) — Last. 10+10 DB Chest Fly + Close Grip Press 10 Band/Towel Push-Downs (Pause 2”) 10 Heavy Open Grip DB Front Raise (x3-4)
Complete AFAP 400m Sprint — 10 KB FR Fwd Lunge (2 KB) 10 Sprinter Crunches 10 DB Curl & Press 7cal AB (x5) — 35-25-15-5 Renegade Rows Goblet Squats Butterfly Sit Ups — 400m Run
20-18-15-12-10-8-6 Chin-Ups BB Upright Row KB Curls DB Chinese Row (Per Side) 8 Ring T-Raises
In Teams of 3 A: 200m Run B: 12 DB Thrusters + Plank C: 8 Goblet Curtsey Lunge + 4 HP Pull Through (x17’) — Complete AFAP 20 DB Snatch 20 RKB Swings 100m Run 15 DB Snatch 15 RKB Swings 200m Run 10 DB Snatch 10 RKB Swings 300m Run
For 10 Rounds Every 45” 8 OHKBS + 8 Lunge Jumps — Then. For 20’ 5 Hang Snatches @ 60% 6 Lateral Hops 7 Chin Ups 8 KB Side Lunges 15” Bike Sprint
First. Deadlift Max Reps @85-75-65% (x3) — Then. 6+6 BB Rev Lunge + Fwd Lunge (Total) 6/s Slow Ring Miyagis 10/s SL DB RDL (x4) — Last. 20-15-10 DB Bulgarian SS (Per Side) Kneeling Banded Ab Crunch KB Hinge Tap (x3)
Complete AFAP 300m Sprint — 14-12-10-8-6 BB Row Knees to Chest DB Fwd Lunge Push Ups 150m Run — 500m Row — 8-6-4-2 Hell Trots 100m Run