NEWS

**NEW**

  • SATURDAY, 7/3 — We will be holding one class with 50 slots available.  This workout will serve to promote fundraising for the Wingman Foundation.  Feel free to stick around after the workout from 10:00am – 11:00am to hang with your fellow classmates and enjoy some well-deserved, refreshing adult beverages on us. If you aren’t able to get into class, come on by, donate, and hang out anyways! 

    – Where: Bay Park
    – When: Saturday @9:00am
    – Suggested Donation: $10 – $20

Current Cycle Themes: 6/28 – 7/25

  • MON: Barbell Lunges 
  • TUES: Core Stability
  • WED: Barbell Rows
  • THUR: Grip Strength
  • FRI: Bench Press Focus

COVID-19 Operational Updates

  • Mask Policy: Per the CDC and state of California, we will not be requiring masks for those who have been fully vaccinated, starting June 15th. You will not be required to show proof as we are respecting your right to medical privacy. If you have chosen not to be vaccinated, we ask that you continue to wear your mask when appropriate. 

Online Pro Shop

Body Scans

  • Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.

Personal Training

MONDAY

Gym in Bay Park San Diego

PSC

First:
12 Barbell Lunges
12 Side Raises
15″/sd SA Plank
(x18 Min)

Then:
10:1
FTF Push Press
Heavy RKB Swing
—
8 Cal Row
(15 Min Cap)

Performance: 8R Barbell Lunges

TUESDAY

Gym in Bay Park San Diego

PSC

For 30 Minutes:
8 Ring Dips
16 SA Plank Row
10 Elevated SL March
(x2)
—
20 Cal Row
—
10:8:6
SA Kickstand Deadlift
Archer Row
KB Pull Through
—
100m Farmer Walk

WEDNESDAY

PSC

First:
12 UH Grip Barbell Row
8 SA KB Front Squat
20″ Ring Star Plank
(x18 Min)

Then:
6 FTF Front Squat
8 Ring Row
(x2)
6 Box Jump
(x15 Min)

Performance: “Orion” Benchmark Workout

THURSDAY

PSC

For 25 Minutes:
10 Hang Power Clean
8 Lateral Jump Overs
10 DB Step Ups
15 Cal Row

Finisher:
45″ Farmer Hold
15 Tuck Ups
(x8 Min)

Performance: 2R Cleans, then work to 1R max as finisher

FRIDAY

Gym in Bay Park San Diego

 

PSC

First:
10 Bench Press
15 DB Hip Thrusts
12 DB Crush Curl
(x18 Min)

Then:
12 CG Bridge Press
10 BW Side Lunge
8 Ring Push-Ups
20 Quadruped Rows
(x15 Min)

Performance: 5R Bench Press

SATURDAY

PSC

For 35 Minutes:
In Teams of 5. Rotate when A teammate is done.

A: 25 Cal Row / 15 Cal Bike
B: 5 Pull-Ups + 5 Push-Ups + 5 Butterfly Sit-Ups
C: 5 Goblet Squats + 5 Goblet Lunges + 5 Pull Through
D: 10 Plate GTO + 10 Plate Curls + 10 Squat Drops
E: 5 Burpees + 80m Run