Saturday, September 6

“Remember always that the non-violent movement seeks justice and reconciliation - not victory.”

― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).

Announcements:

• Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.

• Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.

• Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!

Warm-up (NTE 10’)

No warmup today. We’re going straight into this beast!

WOD

“Linchpin Test 13”

For time:

Run, 400 m

20 Burpees

Run, 400 m

19 Burpees

Run, 400 m

18 Burpees

Run, 400 m

17 Burpees

…continue running 400m between decreasing burpee reps, until you finish with 1 burpee.

Individual: As written (expect the entire workout to last around an hour)

Partner: Any split

Can scale by:

Making it a 30:00 AMRAP, or going from 20 burpee reps to 10, and stopping there.