Thursday, September 10
announcements
I’m expecting the shirts on Wednesday any day. My plan is to announce here when they arrive and post the order sheet at the gym. When you pick up your shirt, please cross out your name and size so I know it’s been picked up.
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and we’re happy to do so again. More info HERE.
Assuming we don’t have a new coach by next week, Ben will need to move his 730AM classes to 7 AM to get to his new job on time. This will probably be temporary, but just check Push Press to confirm times. Thanks for riding out this scheduling wave with us! Note: This will start NEXT WEEK.
If you come to Pisgah by descending Hill Street (as I do), it looks like DOT will be closing that road until 2027. I’d recommend coming down Clingman Ave, or through Westgage/Earth Fare, or whatever route your GPS advises! Looks like the closure will start this weekend.
rx
10 x 2:00 rounds:
200/250-m row
– Rest the remainder of each interval.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
10 x 2:00 rounds:
100/150-m row
– Rest the remainder of each interval.
Score: Total time
Intended Stimulus
Rowing intervals.
1:00 or less per effort.
Maintain pace across all intervals; score is the slowest effort.
Videos
Skill Work
3 sets for quality:
10 GHD hip extensions
10 reps each ATY drill