Friday, October 11
You're only given a little spark of madness. You mustn't lose it.
Gym Update:
Two classes Friday. 7:30am, 4:30pm. Please text or email Ben to RSVP (828-772-71115, ben@pisgahfitness.com). Because of your membership holds, ZP won’t let you RSVP there.
We’re running a Saturday 9:30AM Community WOD. Bring it.
Anyone is welcome to these classes. No cost. Donations accepted. Until we get the floors replaced and rig bolted back down, I won’t restart the membership clock unless you specifically ask me to do so.
Friday Class WOD
For quality (50:00 Cap)
100/70 Air Bike Calories (or 1 mile run)
21 Strict pull-ups (banded or ring rows)
100 Jump Ropes
15 Strict pull-ups
100 Jump Ropes
9 Strict pull-ups
100 Jump Ropes
9 Strict knees-to-elbows (hanging knee raises)
100 Jump Ropes
15 Strict knees-to-elbows
100 Jump Ropes
21 Strict knees-to-elbows
100/70 Air Bike Calories
Friday “No Equipment” WOD
For quality:
Run, 1 mi
200 Jumping Jacks
100 V-ups (Scale to: Alternating Single Leg V-Ups or Sit-Ups)
200 Jumping Jacks
Run, 1 mi
Movement Demos