Monday, November 1
We hit exactly 800 people in classes/open gyms this month! That’s pretty cool.
Our October “Committed Club".” This month, I decided to highlight anyone that hit 10 or more visits last month. Great work, ya’ll!
Grant Sanford 30
Josh Federman 29
Ann Thomasson 23
Dr. Hingle McCringleberry 21 (aka Austin)
Lara Brockwell 21
David Ferrell 20
Jason Hendrix 20
Jamie Sauer 18
Lucas Ferry 18
Jenna Gilman 16
Aaron Ryba 14
Jay Moye 14
Tiffany Kinnaird 14
Chris Sanford 13
Nicole Langford 13
Rachel Prouty 13
Beth Darnell 12
Charlie Coggeshall 12
Laura McCreary 11
Meg Libby 11
Nicholas Brown 11
Rhonda Egerton 11
Teresa Warstler 11
Andrea Shaw 10
Carl Boland 10
Cate Ryba 10
David McCurry 10
Matt Strickland 10
Phillip Seaward 10
Back to more of a traditional week after last week’s collection of longer endurance-emphasis WODs. We do have a longer hero WOD tomorrow, but more snatch, front squat, and split jerk work in store this week.
For those used to Monday Night’s barbell-focused skill sessions, I would encourage you to hit tonight’s (and Wednesday’s) Foundations class. Plenty there to allow you to hit some barbell squats and increase your foundational strength and power base (Mark will work Presses and Jerks Wednesday). If you’re new to our program, Foundations is a critical piece to your development. Definitely prioritize spending this month in as many of those classes as you can make.
Let’s have a great week!
Foundations (Squat): 6:30pm (programming below)
Pisgah Kids: 3:30pm (open gym) 3:45pm (class)
Group Fitness
Skill:
Toe to Bar and/or Double Under Practice (athlete choice)
Strength:
Deadlift 3x8 at 70% 1RM
WOD:
Every 1 min for 20 mins, alternating between:
40 Double Unders (40 singles)
30 Kettlebell Sumo Deadlifts, pick load
20 Toes-to-bars (Med Ball Sit-Ups)
10 Strict Handstand Push-ups (DB Push Press)
Foundations (Squat Focus):
Beginner:
Teach:
Air Squat
Back Squat
Front Squat (+Goblet)
Overhead Squat
Strength:
Back Squat 3x5
Experienced:
Squat Review/Fundamentals, then:
E2M
Back Squat 5-5-5 (after 2+ w/u sets)
Overhead Squat 8-8-8 (after 2+ w/u sets)
WOD-
Beginner + Experienced:
1 building lap, 20 air squat
2 building laps, 15 back squat
2 building laps, 10 front squat
1 building lap, 5 overhead squat
Discussion:
What is Crossfit?
How does CrossFit define fitness?
Mobility:
Quads/Hips