NEWS

**NEW THIS WEEK**

“Re-Opening” 9/8: We will be re-opening Tuesday, September 8th at all three locations in the same format that we had prior to the second shutdown. Individual indoor workout zones with marked boundaries and 10-12′ distance between them. We will continue to program outdoor components as part of the regular workout flow.

OB: Wednesday night classes will resume next week once we resume indoor operations.

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.
  • AT HOME WORKOUTS: If you’re a member and don’t yet have free access to Grassroots, request it here.

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

MONDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Muscle:
8 DB Front Squats
Max Sumo Rows
(x14 Min)

Then, 21-15-9:
DB Snatch
MB Slams

Finish:
500m Run

PB & OB PSC

A:
6 Back Squats
80m Farmer Walk
(x15 Min)

B:
10 SA Rotational Row R
5 MB Slams
10 SA Rotational Row L
5 MB Slams
150m Run
(x15 Min)

TUESDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Strength:
10 Half Kneeling Strict Press
10 SL RDL
(x15 Min)

Then, 6 Rounds:
15 Banded RKB Swings
20 Lateral KB Hops
100m Run

PB & OB PSC

A:
8 Bench Press
8 Box Jumps
(x15 Min)

B:
8 RKB Swings
8 Push-Ups
(x2)
50m Sprint –> 50m Jog
(x15 Min)

WEDNESDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

1 Round:
40 Hang Power Cleans
400m Run
40 Goblet Rev. Lunges
400m Run
60 Pendlay Rows
400m Run

PB & OB PSC

A:
8 Pull-Ups
20 Banded Speed Ham Curls
(x15 Min)

B:
10 Lunge to Curls
10 Squat Jumps
10 Plyo Skaters
80m SA Rack Walk
(x15 Min)

THURSDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

First, for Muscle:
10 RDL
12 Bridge Press
(x14 Min)

Then, 10:1
SA Hanging Side Lunge
Pull Through
Skier Curls

PB & OB PSC

A:
6 Paused KB Sumo Deadlifts
Max Ring Dips
Max Copenhagen Planks
(x15 Min)

B:
6 1 + 1/4 DB Goblet Squats
10 SA Jerks
(x2)
200m Run
(x15 Min)

FRIDAY

Outdoor Mats: PB and OB will no longer be pulling mats outside for that station. Please bring your own yoga mat if you wish to have coverage.

BAY PARK PSC

10 Rounds:
10 Deficit DB Reverse Lunges
10 Renegade Row
10 KB Push-Ups

Finish:
800m Run

PB & OB PSC

A:
8 Z Press
16 Lateral Step-Ups
(x15 Min)

B:
8 Deficit Push-Ups
6 Sumo Swings
14 Paused Mountain Climbers
10 Broad Jumps
(x15 Min)

SATURDAY

BAY PARK PSC

3×6′ / 90”
A:
10 Squat Jumps
10 Hammer Curls

B:
6 Devil’s Press
100m Run

C:
8 Ballistic MB Snatch
8 Rotational Split Squat

Finish:
30 DB Thrusters + 500m Run

SUNDAY

Closed.