NEWS

SCHEDULE

-Saturday classes will return to all three gyms this week and will remain that way assuming that membership levels remain where they are.

-We will be closed Friday evening in PB for a construction project and will re-open Saturday morning.

NO SHOW FEE

Please remember the no show fee of $10 that will be applied to your account when you register for a class and fail to show up. It continues to be very important that we all act responsibly and with consideration to our fellow members.

GRASSROOTS

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

MONDAY

PSC

First:
10/5 Back Squats
10 Kneeling Curl to Extension
Max SL Glute Bridge Hold/Side
(x20 Min)

Then:
Ascending Ladder: 1-2-3, etc.
Lunge Jumps
Burpees
DB Snatch
(x8 Min)

TUESDAY

PSC

15′ EMOM:
A: 14 DB Goblet Side Lunges
B: 14 SA DB Floor Press
C: 14 DB Floor Wipers

Then:
400m Run
_
30-20-10
KB Sumo Deadlifts
SA Renegade Rows
V-Ups
_
400m Run

WEDNESDAY

PSC

First:
5/10 Push Press
10 DB Side Raise
(x16 Min)

Then:
8 Thrusters
12 DB Russian Twists
16 Lateral Bar Hops
80m Run
(x6 Rounds)

THURSDAY

PSC

1 Round
40 Pull Ups
40 DB RDLs
40 Bridge Press
40 DB Step Ups
200m Recovery Run After Each Movement is Completed

FRIDAY

We will be closed Friday evening in PB for a construction project and will re-open Saturday morning.

PSC

First:
1 Clean Complex
(Complete 1 set every 2′ for 16′)

Then:
300m Run
10 DB Squat Cleans
5 Burpees
(x4 Rounds)

Finish:
5×10 Tempo BB Curls @ 3010
Max Low Plank After Each Set

SATURDAY

ATTENTION: Due to a water main break out of our control we do not have restrooms or drinking water at the PB gym. Please plan accordingly.

PSC

For 30 Minutes:
100m Run
15 RKB Swings
15 Squat Jumps
15 Butterfly Sit Ups
15 DB Snatch
150m Row/375m Bike
60s Rest After Each Round

SUNDAY

Closed.