announcement
Coach Alissa will be leaving regular coaching at Pisgah to support a new Olympic lifting gym that’s getting off the ground. You may still see her subbing for us when she can, but this week will be her last as a regular staff member. We are so appreciative of all Alissa has brought to our community over these last months! She’s an awesome coach, and we’re so grateful to have had her. Best of luck in your next chapter, Coach!
Starting next week, the 7:00/7:30 am class will move to 7:00 am each weekday. Coach Ben will go back to coaching these Mon-Fri.
rx
10 rounds for time:
10 toes-to-bars
10 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.
Post-workout CHAD1000X prep
For time:
800-m ruck
– Use the intended CHAD vest or ruck load.
Score: Total time
intermediate
10 rounds for time:
5 toes-to-bars
10 burpees to a target
– Burpee target is 2 inches above the fingertips with arms overhead.
Post-workout CHAD1000X prep
Same as Rx’d
Score: Total time
beginner
10 rounds for time:
5 hanging knee raises
5 burpees
Post-workout CHAD1000X prep
For time:
400-m ruck
– Use the intended CHAD vest or ruck load.
Intended Stimulus
15:00-18:00; closer to 12:00 for advanced athletes.
Toes-to-bars in :45 or faster.
Burpees in 1:00 or less.
Videos