Monday, April 27
Announcements:
Apologies for the delay on the keypad. The one we were told to order has a 20-30 (!) business-day shipping turnaround, so we’re just waiting on delivery. Thanks for hanging with us! We have been using an old school key lockbox on the back door to provide 24/7 access in the meantime. Let me know if you need the code.
Did you know we pay for a workout tracking app for our members to use? It’s called “Beyond the Whiteboard,” and does a great job. Most of our workouts are pre-entered in the app, so all you have to do is enter your results each day. There is a quote that says you “improve what you measure.” If you’d like a great tool to help track your results and progress, sign-up using the steps below. We have room for 12 more members at our current subscription level.
Steps for Members to Sign Up
Download & Open the App: Download the btwb app on iOS or Android.
Start Sign Up: Select "Sign Up" and create an account using their name and email.
Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".
Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).
Confirm Details: If the gym pays for the subscription, the member will only need to complete their profile (password, DOB) to finish.
Shout-outs to Seth and Jason for getting double-unders last week. And to Kathy for getting rope climbs!
Heavy Day
rx
For load:
Deadlift
10-10-7-7-3-3-3
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest