Sunday, September 7
“Follow the directions of the movement and of the captain on a demonstration.”
― 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’)
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
3-5 deadlifts, starting from mid-shin, empty/light barbell
3-5 hang power cleans, starting from just above the knees, empty/light barbell
3-5 front squats, empty/light barbell
3-5 hang squat cleans, starting from just above the knees, empty/light barbell
3 inchworm push-ups or walking push-ups
10 secs of ring dip top position hold (feel free to use the bars or two boxes)
3 dips off a bench/box with feet on floor
Strength/Skill
(After WOD)
Dumbbell Kick Back 24-24-24 (12R/12L)
L-Sit Hold - Accumulate 2:00
Movement Demos
WOD
21-15-9 reps, for time of:
Hang Squat Clean, pick load
Dip
Athlete Instructions
For time, or not.
Dips- any style.
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.