Monday, July 8 (Announcement!)
Gym Announcement
So we have a bittersweet announcement to share today.
The bummer part is we need to let everyone know that Coach Jacob will be leaving Pisgah Fitness after this week. The exciting part is that he’s doing so to focus fully on his growing fitness coaching business, which will now have its own space in Weaverville.
We’ve been fortunate to host some smart, talented, and passionate coaches over Pisgah’s 12+ years, and Jacob certainly checks all those boxes and more. He quickly fit into our community when he started with us over two years ago and he has done so much for us in terms of coaching classes, managing the space, programming workouts, and mostly just being a friendly and positive presence and resource in our space.
So, this is a natural step for Jacob and while we’re disappointed to be losing his expertise and talent, we’re thrilled he’ll get to have his own space and lead his own fitness community.
Congrats, Jacob, and THANK YOU for all that you’ve given to us! You’ll be missed, and we hope you’ll come back to visit us often.
Jacob will be coaching his normal class schedule this week. His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Monday Class Workout:
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 m of walking lunges
10 air squats
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
8 Hollow Rocks or V-ups or GHD sit-ups
Strength/Skill
Muscle Up Strength and Skill Work
For quality:
30 Dips
+
If you are working on developing kipping pull-ups: practice kip swings, into kipping pull-ups
If you have kipping Pull-Ups: Spend time practicing: Low Bar Muscle-Ups/ Jumping Bar Muscle-Ups/ Bar Muscle Ups
Athlete Instructions
Mix in dip sets with practice/skill time. Use as little leg as possible on scaled dips and low bar/jumping bar muscle-ups
Metcon
For time:
25 Pull-ups
Walking Lunge, 100 m (6 floor lengths)
25 Knees-to-elbows (Hanging Knee Raise, or can sub V-Ups)
Walking Lunge, 100 m
25 Knees-to-elbows
Walking Lunge, 100 m
25 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B (can be done instead of metcon)
3 RFQ
15 Bent Over Rows @20X1
100m Walking Lunge
25 V-Ups
Accessory (Optional. Can be done in addition to work above.)
Each for time:
Row: 3x 300 m, or Bike 3x30 sec, or Run 3x 200m
Rest 2 mins between efforts.
Max efforts.
Cool Down
1-2 minutes
Hold 1-2 minutes.