NEWS

SAFETY REMINDER

I want to thank everyone for continuing to keep the safety measures top of mind, and overall we are doing an outstanding job. That said, I know it feels easy right now to get a little bit more careless with them and I am going to ask that we all still focus on prioritizing them. The directional pathways, masks outside zones, gym entry and exit points, and other precautions that we have that aren’t for show. The coach cannot watch and babysit everyone, so it’s up to all of us to play our part to keeping our environment safe. Even if you find them silly, they make others feel comfortable and that is what keeps us in business right now.

SIGNING UP FOR MULTIPLE CLASSES

Please try not to take up class spots in multiple active rosters. It’s perfectly okay to be on a few waitlists as that is 100% understandable, but to sit in two class times as part of the active roster is not something we wish to happen. We do check the classes regularly and see when this happens, and since the software does not allow us to do anything about it, we’re asking that you be courteous to your fellow members and avoid doing this. I know it can be hard knowing the exact time you will be able to work out, but what this does is create the perception of a fictitious log jam in evening class when in reality we have only had a handful of classes actually at full capacity when push comes to shove.

The waitlist is often a product of this behavior, and we can fix that as a community rather easily. If you get into a class, please do your best be as decisive as early as you can and attend that class.

GRASSROOTS

If you’re a member and don’t yet have free access to our home-based workout programming: Grassroots, request it here.

-Dave

MONDAY

Pacific Beach Gym 92109

PSC

10-10-10-8-8-8-6-6
Barbell Lunges
DB Push Press
SP DB Reach Through
100m Farmer Walk E.O.R
30 min cap

Finish:
10 Half Kneeling Strict Press
Max SL Glute Bridges
(x3)

TUESDAY

PSC

First:
8 Bench Press
Max Copenhagen Plank
16 Rotational Row
(x16 Min)

Then:
“Mr. Purple”
10:1 Hang Power Cleans
1:10 OTB Burpees
For Time

WEDNESDAY

PSC

First, 14′ EMOM
A: 5 Chin-Ups + 5/s Goblet Bulgarian Split Squats
B: 10 BB Row + 5 Front Squats

Then:
6 DB Front Squats
8 SA Hang Snatch
10 Low Plank Reaches
100m Run E.O.R
(x16 Min)

THURSDAY

PSC

First:
8 OH Grip Sumo Deadlift
Max Decline Push-Ups
12 Bird Dog Rows
(x18 Min)

Then:
10 Half Rack Side Lunges
5 Jump Overs
x8 Rounds

FRIDAY

PSC

25 Minutes:
6 Push Press
10 Goblet Rev. Lunge to Step Up
12 Quadruped Renegade Row
200m Run EOR

Finish:
20 SA Tricep Kickbacks
10 Plate Curls
(x3)

SATURDAY

PSC

10 Rounds:
10 RKB Swings
10 DB Pull Through
10 Elevated SA Bridge Press
10 Cal Row / 15″ Bike

SUNDAY

Closed.