Tuesday, April 28

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

    1. Download & Open the App: Download the btwb app on iOS or Android.

    2. Start Sign Up: Select "Sign Up" and create an account using their name and email.

    3. Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".

    4. Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).

    5. 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!

rx

AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.

intermediate

AMRAP 20 with a partner:
400-m run
20 handstand shoulder taps
80 walking lunges
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.

beginner

AMRAP 20 with a partner:
400-m run
Bear crawl (50 ft)
60 walking lunges
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.

Skill Work

Pre-workout skill
5 sets:
:20 handstand shoulder taps
:40 rest
– Choose from freestanding, heels against the wall, or toes against the wall.