Thursday, October 30
“Life is available only in the present moment.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Strength/Skill
3 RFQ, Superset:
Kickstand Squat x 24 (12R/12L)
Sots Press x 8
Turkish Get-Up x 1:00 (switch arms as needed)
Movement Demos
WOD
3 RFQ, Superset:
Single Arm DB Bench Press x 8-10/arm
Alternating DB Curls x 8-10/arm
Then:
Bike
5 x :15 sprints
Rest as needed
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side