Workout of the Day

Naughty or Nice?

For most December is a time to celebrate the holidays with family and friends.  Genesis will have regular hours on Monday, Tuesday, and Saturday of this week; however, we will be closed on Wednesday, Thursday, and Friday.  You definitely don’t want to miss the workouts today and tomorrow, they will be good ones!

Nasty Girls:
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Clean 135/95

Wondering how this video got its name?  These 3 ladies smoked this workout:  https://www.youtube.com/watch?v=i0nPnElcqgU.

Drea's Rope Climb

Workout of the Day

Bad Snake

Sometimes the name says it all!  Saturday class will be at Genesis and we will be an open gym.  Joel will specifically be focusing on Max Bench Press and Max Push-up, but you are welcome to choose any workout that you would like and/or skill that you need to practice.

“Bad Snake”
100 Jump Rope
21 Knees to Elbows
50 Push-ups
15 L-Pull-ups
100 Jump Rope
15 Knees to Elbow
32 Push-ups
12 L-Pull-ups
100 Jump Ropes
12 Knees to Elbows
20 Push-ups
9 L-Pull-up

End of the Trail

Workout of the Day

Press On!

Looking for something fun to do this Saturday?  Martin is hosting an Ugly Christmas Sweater party and asked us to make an announcement to invite everyone from Genesis.

  • Where:  Saturday, December 20th
  • Time:  6:00pm
  • Where:  Martin and Manuela’s house 1193 Brighton View Circle, Petaluma
  • Attire:  Ugly Sweater Required
  • What to Bring:  Your favorite appetizer or beverage to share
  • Details:  Throughout the evening there will be games and an ugly sweater contest.
  • RSVP:  Martin 707-481-2751 or on Facebook.

Max Weight Push Press 7 x 3

And, the troops got their packages!  Check out the picture of them with the gifts.  Thanks to all who donated.

Packages Arriving for Troops

Workout of the Day

Hi Ho, Hi Ho, Its Off to Work We Go

The Bolinas Ridge hike on Saturday was awesome – 8 of us + 2 dogs ended up tackling 7.5 miles in 3 hours and 30 minutes.  Joel, Alanna, and M were also on the trail but had to do an out and back hike instead.  In addition to the great views, the fog and the sun made the hike even more scenic.   And, post-hike, half the group went went to check out Garret’s cafe for oysters at Hog Island.  Overall a lot of fun – great company, awesome workout, and incredible food.

20 Minute AMRAP
5 Burpees
1 Rope Climb
30 Double-unders

Bolinas Ridge Hiking

Workout of the Day

Twist and Split!

Remember that this Saturday at 8am, w e are going to be be hiking on the Bolinas Ridge.  We are going to meet at 8am at the Veteran’s Memorial Building to form up a car pool and then head out.
5 rounds:

8 Split jerks 95/115

17 Mason twists 20/ 35

23 Dbl unders

Hang Time