Friday, Oct 7

“First say to yourself what you would be; and then do what you have to do.” - Epictetus

Gym Happenings

Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!

Strength

Front Squat 1x3 at 75% 1RM

Front Squat 1x2 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x1 at 90% 1RM

Front Squat 1x3 at 90% 1RM

**Complete sets every 2 mins.

WOD

AMRAP 20

3 Rope Climbs, 15 ft

10 Toes-to-bars

21 Plate Overhead Walking Lunges, 45/25 lbs

2 Post Runs

XT

Strict Press 5 x 2 / 80-90%

Heavy Dball chest carry accumulate 500’

*every-time you drop, 3-5 strict toes to bar.