NEWS

**NEW THIS WEEK**

OB Re-Opening! We are very excited to announce that we will test re-opening our Ocean Beach location in a highly modified outdoor-based capacity. The workouts will follow Bay Park programming and will feature (6) outdoor individual workout zones, and (6) “indoor” individual workouts zones just inside the garage roll up door with immediate proximity to the outdoors.

While our original plan was to mirror the PB set-up and program, after further consideration, we felt this set-up better utilized the space while also keeping safety at the forefront of class flow.

This will start tomorrow Monday, August 10th.

CURRENT COVID-19 RESPONSE

In response to Governor Newsom’s mandate to close all indoor gym activity we have temporarily modified in the following manner.

  • ONSITE CLASSES: We are running outdoor modified classes at all locations, with the majority of class times based out of centrally located Bay Park.
  • OFFSITE CLASSES: Cancelled due to popular demand of gym classes with two more locations opening.
  • AT HOME WORKOUTS: If you’re a member and don’t yet have access to Grassroots, request it here.

These options will be in place for as long as the current mandate remains in effect.

MONDAY

BAY PARK & OB PSC

First, for Strength:
5 1 + 1/4 Front Squats
10 Archer Rows
(x16 Min)

Then, for Conditioning:
10 Plate Curl & Press
20 Lateral Plate Shuffles
10 Russian Twists
(x8 Min)

PACIFIC BEACH PSC

Every 90″
A: 16 Deficit DB Rev. Lunges + 10 Lateral Plate Squat Jumps
B: 10 SA Hang Snatch + 16 Crush Grip Curls
C: 12 Broad Jumps
(x7)

OFFSITE

4 Rounds:
15 Push-Up w/ Shoulder Tap
15 Banded Squats
15 Banded Curls

300m Run

40-30-20
Banded Rear Delt Raise
Paused Mountain Climbers
Alternating Stationary Side Lunge

500m Run

TUESDAY

BAY PARK & OB PSC

First, for Muscle:
10 Paused BB Row
10 H2H Side Lunges
(x15 Min)

Then, 10:1
Push Press
Goblet Curtsy Lunge
100m Run EOR

PACIFIC BEACH PSC

3×8′ Density Circuits

A:
5 Hang Power Cleans
5 Thrusters
5 OTB Lateral Burpees
12 Quadruped Shoulder Taps

B:
8 Lateral Push-Ups
8 Goblet Forward Lunge
8 Kickstand Two DB Rows
50 Weighted Flutter Kicks

C: With a Pal
100m Sprint
High Knees

150m Sprint
Squat Jacks

200m Sprint
Iso Air Squat

WEDNESDAY

BAY PARK & OB PSC

For 25 Minutes:
5 Renegade to Sumo Rows
12 Squat Jumps
Max Crush Curls
10 Push-Up w/ Shoulder Tap
100m DB Farmer Walk

PACIFIC BEACH PSC

Every 90″
A: 10 RDL + 10 Renegade Row
B: 10 SA Hanging Side Lunge + 10 Kneeling Curl & Press
C: 10 Tuck Jumps + 50m Sprint + 50m Skip for Height
(x7)

THURSDAY

BAY PARK & OB PSC

First, for Strength:
6 Z Press
10 SL DB RDL
(x12 Min)

Then, for 10 Rounds:
6 Hang Cleans
6 MB Slams
6 Squat Jumps
(14′ Cap)

PACIFIC BEACH PSC

3×8’ Densities 

A:
10 Goblet Squat Cleans
15 High Plank Kickouts
10 Half Rack Step-Ups
15 SL V-Ups

B:
4 Devil’s Press
8 Push Press
10 FR Side Lunges
12 Toe Taps

C:
20 Lunge Jumps
80m Run
20 Skaters
100m Run
20 Squat Jumps
150m Run

FRIDAY

BAY PARK & OB PSC

10 Rounds:
10 Rotational Split Squats
10 Deficit Plyo Push-Ups
20 SA Rotational Row

PACIFIC BEACH PSC

Every 90″
A: 12 Sumo Deadlifts + 10 Body Saws
B: 12 KB Push-Ups + 12 Pull Throughs
C: 100m Goblet Walk
(x7)

SATURDAY

BAY PARK PSC

12′ EMOM
A: 12 RKB Swings
B: 6 Goblet Squats

Then, for 12 Minutes:
10 DB Snatch
10 High Plank Bird Dogs
10 DB Russian Twists
100m Run

SUNDAY

Closed.