This Week 

“ARRIVAL OF THE FITTEST” 6-Week Challenge

–Back after a five year hiatus is our first community wide challenge since 2014. Join us January 6th – February 14th for “Arrival of the Fittest”. Open to all members who are excited to commit to six weeks of concentrated personal progress and improvement.

ENROLLMENT OPENS THE DAY AFTER CHRISTMAS:

HOLIDAY HOURS

–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.

–We will be closed New Year’s Day.

PROGRAMMING:

“Misfit Toys”

As with every holiday season and the shortened or adjusted weeks that come with it, the final four weeks of the year is a varied format featuring a combination of different workouts, focuses, lifts, and formats.

2020, BLOCK 1 will start Monday, January 6th.

MONDAY

PSC

“Mrs. Claus”

For 30’:
5 Hang Cleans + 5 Front Squats
150m Run
10/5 Pull Ups + 10 V-Ups
150m Run
5 Devil’s Press + 5 Burpees
150m Run
80m Farmer’s Carry

Performance Option: 3 Full Clean & Jerks @85%

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return Monday, 12/30.

FIT

Specialty Classes will return Monday, 12/30.

TUESDAY

 

PSC

PSC will return Friday, 12/27.  Merry Christmas Eve!

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return Monday, 12/30.

FIT

Specialty Classes will return Monday, 12/30.

WEDNESDAY

 

PSC

PSC will return Friday, 12/27.  Merry Christmas!

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return Monday, 12/30.

FIT

Specialty Classes will return Monday, 12/30.

THURSDAY

PSC

PSC will return Friday, 12/27.

SPECIALTY CLASSES

MUSCLE

Specialty Classes will return Monday, 12/30.

FIT

Specialty Classes will return Monday, 12/30.

FRIDAY

HIIT Training 92109

 

PSC

“Santa”

10:1
BB Step Ups (Back Racked)
DB Bench Press
MB Spiderman Crunches
Plate GTOs
200m Run Every other Round

SATURDAY

PSC: Pacific Beach (normally Crown Point) 

With a Partner
500m Run

x20
Partners Alternate Rounds 
3 Pull-Up
3 CJ
3 Burpees Over Bar

100 Ball Slams

500m Run
(30’ cap)

PSC: Ocean Beach

First, for 6 minutes:
Pick two cards, alternate between those movements for 6 minutes.

Then, for 20 minutes with a partner:
A: 15 burpees
2: 10 db thrusters
3: 10 RKBS + 10 lateral hops
4: 200m run
5: 5/s db snatch
6: 10 goblet squat + reverse lunge
7: 200m row
8: 4 hell trots
9: 8/s sprinter crunches
10: 10 goblet squat cleans
J: 10 plate GTOs + 4 lateral plate burpees
Q: 15” bike sprint
K: 20/10 push-ups
Joker: 50 cal bike (total)

Finisher w/your partner:
Spades: 120 burpees (total)
Hearts: 2000m row (total)
Diamonds: 100cal bike (total)
Clubs: 1 mile run (together)

PSC: Bay Park

Running clock for 30’
10/6 Pull-Ups
4/s KB Overhead Reverse Lunges
5/s Renegade Rows
8 DB Strict Press
5/s Offset BB Hinge Taps
8 MB Slams
Max Watt Bike/100m Sprint (alternate)

Finisher
100 Hollow Rocks (break up as needed)

 

SUNDAY

YOGA:

9 am @ OB

There is no yoga in Crown Point, but we’ll be back in January with Sunday Yoga.

OPEN GYM: 

There is no open gym.