Friday, September 11
announcements
Shirts are in!
Since there are so many and I didn’t order extras, I’ll ask coaches to distribute them before and after class. Over the years, I’ve learned it gets too crazy when people are trusted to get their own from the box. Sizes get messed up. People grab the wrong things or forget what they ordered. Feelings get hurt!
I’ll be there Friday to distribute to 530a and 730a athletes. Meg can hand out to the 12p and 430p. Jimmy can hand out to the Saturday folks, and I’ll be back on Sunday. We’ll see where we are after that! Thanks for being patient and understanding!!
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
For reps:
3:00 of pull-ups
3:00 of db/kb shoulder press
3:00 of sit-ups
3:00 of plate ground-to-overhead (45/35)
intermediate
Same as Rx’d
beginner
For reps:
3:00 of ring rows
3:00 of db/kb shoulder press
3:00 of sit-ups
3:00 of plate ground-to-overhead
Intended Stimulus
Time-priority WOD.
30+ reps per movement for beginner and intermediate athletes.
Advanced athletes will push towards 70+ reps per movement.
Videos
Skill Work
Rest, stretch, recover.