Monday, March 30

Written By Ben Williamson

announcements

  • Thanks for hanging with us while we fix the door issue. In previous years, the keypad would change its tone to let us know when it was time to change the batteries, but this time it just died on us, and we couldn’t access the space. After calling the locksmith, we learned the lock had bigger issues and have now just ordered a whole new keypad system. It will be here on Friday, then we’ll have it installed. That means we have old school key access for the upcoming week.

  • For open gym folks, you’ll still have access, but only coaches will have a key. I recommend timing your arrival to the space for when classes are ending, then stay and work out, and simply leave as before, making sure everything is locked up. The door will auto-lock behind you. We expect to have normal anytime access in about a week.

  • Lastly, we’re hosting a CF Pisgah Info Session on Saturday, April 11 at 9 am, with an optional community wod at 9:30 to follow. Feel free to invite or share. You can schedule an intro anytime with the same info, but we’re setting this time aside and sharing it so you can come and learn more. Instagram post/flyer HERE.

rx

For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.

intermediate

Same as Rx’d

beginner

For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges
– Each reverse Tabata is 8 rounds of :10 of work and :20 of rest.

Skill Work

Post-workout accessory
Accumulate:
30 alternating low-ring arm extensions, to the side
30 alternating low-ring arm extensions, overhead

Ben Williamson
Next

Sunday, March 29