Monday, April 20

announcements

• New routes! If you are used to coming to CFP via the Hill Street off-ramp or returning home via the I-26 on-ramp near Hill Street, those access points are permanently closed. If coming to the gym from downtown/East AVL, I recommend using the Montford Ave exit, then coming down Hill St., or exiting at Westgate and crossing the river using the Craven Street bridge. Some folks may find it faster to go through Biltmore Village and follow the river to the gym. I suggest using GPS to find your new route!!

• New coaches at new classes! Ben’s headed over to Thursday afternoons (430 and 530) as Jason’s work schedule has changed a bit. Alissa is headed over to the 730am on Mondays and Tuesdays.

Benchmark: 2K row

rx

For time:
2,000-m row

Score: Total time

intermediate

Same as Rx’d

Score: Total time

beginner

Same as Rx’d

Score: Total time

Skill Work

Pre-workout practice
Rowing technique and pacing

Sunday, April 19

rx

1-3-5-7-9-11-13-15 reps for time of:
DB push presses (20/35 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

intermediate

1-3-5-7-9-11-13-15 reps for time of:
DB push presses (15/25 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

beginner

1-3-7-11-15 reps for time of:
DB push presses (10/15 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

Skill Work

Rest, stretch, recover.

Saturday, April 18

rx

AMRAP 30 (w/partner)

Double-KB front-rack carry (75 ft) (35/53 lb)
15 box jump-overs (20/24 in)
Double-KB Farmer Carry (Building Lap) (35/53 lb)
– Partners alternate full rounds

intermediate

AMRAP 30(w/partner)

Double-KB front-rack carry (75 ft) (26/35 lb)
15 box jump-overs (16/20 in)
Double-KB Farmer Carry (Building Lap) (26/35 lb)
– Partners alternate full rounds

beginner

AMRAP 30 (w/partner)

Double-KB front-rack carry (75 ft) (15/20 lb)
10-15 box jump-overs (6/12 in)
Double-KB Farmer Carry (Building Lap) (15/20 lb)
– Partners alternate full rounds

Skill Work

Rest, stretch, recover.

Friday, April 17

“Drew”

Intended Stimulus

• Sub 45:00.

• In honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).

• Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025.

• As with many Hero workouts, this workout is a longer grind and is more about the effort and your mindset than the scoreboard.

rx

For time:

Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest

Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest

Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.

Score: Total time

intermediate

For time:

Kraus
200-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Scott
400-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Good
600-m run
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest

Cully
800-m run
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– Bodyweight deadlifts.
– No weight vest.

Score: Total time

beginner

For time:

Kraus
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest

Scott
Run/walk 1:30 away from the gym and then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest

Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest

Cully
Run/walk 2:30 away from the gym and then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest

Night Stalkers
150 box step-ups (12/12 in)

– Challenging but manageable deadlift load for 4 reps.

Score: Total time

Skill Work

Rest, stretch, recover.

Thursday, April 16

rx

AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold

intermediate

AMRAP 14:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold

beginner

AMRAP 14:
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold

Skill Work

Post-workout challenge
For time with a partner:
Complete 1,000 meters of “rowling”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the penalty.

Wednesday, April 15

rx

For time:
15 power snatches (75/115 lb)
24/30-cal bike
15 power snatches

Score: Total time

intermediate

For time:
15 power snatches (55/75 lb)
24/30-cal bike
15 power snatches

Score: Total time

beginner

For time:
12 power snatches (35/45 lb)
18/24-cal bike
12 power snatches

Score: Total time

Skill Work

Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.

Tuesday, April 14

rx

10 rounds for time:
2 rope climbs (15/15 ft)
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders

Score: Total time

intermediate

10 rounds for time:
1 rope climb or attempt
7-10 GHD sit-ups to parallel
:30 double-under attempts

Score: Total time

beginner

7 rounds for time:
2 lying pull-to-stands
10 AbMat sit-ups
15 penguin taps

Score: Total time

Skill Work

Rest, stretch, recover.

Monday, April 13

Heavy Day!

rx

For load:
Hang squat clean
2-2-2-2-2-2-2

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Skill Work

Pre-workout strength + skill
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Perform 3 broad jumps after each set.
– Build in load through all unbroken sets.
– Rest 1:30 between each.

Sunday, April 12

rx

5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups
– Rest 1:00 between rounds

intermediate

5 x 2:00 rounds:
12/15-cal bike
Max handstand push-ups with 1-2 AbMats
– Rest 1:00 between rounds

beginner

5 x 2:00 rounds:
8/12-cal bike
Max DB shoulder presses (10/15 lb)
– Rest 1:00 between rounds

Skill Work

Pre-workout strength
EMOM 6:
:30 Dynamic Core Element - Pick one or change it up each minute (V-Ups, Candlesticks, Hollow Rocks, Flutter Kicks, Russian Twist)

Saturday, April 11

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

Partner WOD (30:00 Clock)

rx

Buy-In:
800-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
800-meter run

40 KB swings

40 KB walking lunges

AMRAP in Remaining Time:

Post Run/Walk w/ KB (Relay style. One athlete run/walk at a time. Max reps until time expires)

– Run together for 800’s, and split KB swing and lunge work as desired. Split work on post runs.

intermediate

Same as RX’d, lower KB weight

Score: Total time

beginner

Buy-In:
600-meter run
60 KB swings (16/18 lb)
60 KB walking lunges
600-meter run

30 KB swings

30 KB walking lunge

– Run together, and split KB work as desired.

In remaining time:

Post Run/Walk w/ KB (Relay style. One athlete run/walk at a time. Max reps until time expires)

Skill Work

Rest, stretch, recover.

Friday, April 10

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest

How do you perform the “Fight Gone Bad” workout?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep, except on the rower, where each calorie is one point.

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

What are the tips and strategy to use for the “Fight Gone Bad” workout?
While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

What is the intended stimulus for the “Fight Gone Bad” workout?
“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

How do you scale the “Fight Gone Bad” workout?
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Thursday, April 9

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

27-21-15-9 reps for time:
Hang power cleans (65/95 lb)
Toes-to-bars

Score: Total time

intermediate

For time:
27-21-15-9
Hang power cleans (45/65 lb)
21-15-9-9
Toes-to-bars

Score: Total time

beginner

21-15-9 reps for time:
Hang power cleans (35/45 lb)
Hanging leg raises

Score: Total time

Skill Work

Pre-workout skill work
EMOM 8:
Toes-to-bar drills

Wednesday, April 8

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

Heavy Day

rx

For load:
Front squat
3-3-3-3-3

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Skill Work

Post-workout mini test
AMRAP 1:
Front squats
– Use ~65% of today’s heaviest lift.

Tuesday, April 7

announcements

• We got close on the door lock we ordered, but it wasn’t exactly what we needed. We’ve re-ordered. In the meantime, we’ve installed a key lockbox on the back door to provide open-gym access during non-class hours. I’ve sent details to most of our open gym regulars. If I missed you, or if you want the code to access, please reach out to Ben (828-338-9718 or ben@crossfitpisgahavl.com). Thanks for being patient while we get this dialed in!

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

AMRAP 15:
3 wall walks
15 burpees
60 double-unders

intermediate

AMRAP 15:
2 wall walks
15 burpees
40 double-unders

beginner

3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.

Skill Work

Post-workout accessory
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

Monday, April 6

announcements

• We got close on the door lock we ordered, but it wasn’t exactly what we needed. We’ve re-ordered. In the meantime, we’ve installed a key lockbox on the back door to provide open-gym access during non-class hours. I’ve sent details to most of our open gym regulars. If I missed you, or if you want the code to access, please reach out to Ben (828-338-9718 or ben@crossfitpisgahavl.com). Thanks for being patient while we get this dialed in!

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.

Score: Total time

intermediate

For time:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
– Partition the pull-up and deadlift reps any way.

Score: Total time

beginner

3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run

Score: Total time

Skill Work

Rest, stretch, recover.

Sunday, April 5

rx

For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (35/45 lb)

Score: Total time

intermediate

For time:
12-9-6-3-1
Strict pull-ups
30-24-18-12-6
Thrusters (35/45 lb)

Score: Total time

beginner

For time:
15-12-9-6-3
Ring rows
15-12-9-6-3
Thrusters (15/25 lb)

Score: Total time

Skill Work

Pre-workout accessory
EMOM 8:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups

Saturday, April 4

community wod

AMRAP 30 with a 3-person team:

Echo bike calories (or Row Cal):

– One team member is accumulating calories on the bike.
– One team member accumulates time in a front or side plank. One team member must be in a plank while the teammate on the bike is working.

– One team member is resting.
– Team score is total bike cals completed.

Partner option

AMRAP 30

• One teammate on bike

• One in plank

• Alternate as needed.

Friday, April 3

rx

8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)

Score: Total time

intermediate

8 rounds for time:
5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)

Score: Total time

beginner

8 rounds for time:
5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)

Score: Total time

Skill Work

Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.

Thursday, April 2

rx

For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

Score: Total time

intermediate

For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars

Score: Total time

beginner

For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height

Score: Total time

Skill Work

Post-workout accessory
3 sets:
10-15 GHD hip or back extensions

Wednesday, April 1

Heavy Day!

rx

For load:
Push press
3-2-2-1-1-1

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

For load:
Push press
3-3-3-3-3-3

Score: Load

Skill Work

Rest, stretch, recover.