Monday, February 17
Life isn't about finding yourself. Life is about creating yourself.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad. This code is unique to you and should not be shared with anyone else. Having 24/7 Open Gym is a great resource, but it works because we have people in the space that know the space, our community, and take care of our building and equipment. If a non-member wants to use the space, please have them reach out and we’d love to get them going through our normal channels. Thanks!
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Also, on Saturday, for Community WOD, we’ll be participating in the Big Fish Foundation Community Challenge. Ben will be leading the class on Saturday and can talk more about Big Fish and the event. For Pisgah members, it will run just a normal Saturday partner workout, just longer. We’re inviting our friends from Summit to come and do a combined class, as this Friday is their last day sharing the space at Pisgah. Obviously, that workout is scalable and approachable for athletes of all levels and abilities. Bring it!
I’m working on moving our website over to www.crossfitpisgahavl.com. We have that site and our old site (pisgahfitness.com) both going now, so you may want to go ahead and start using the new address. I’ll drop the old one as soon as I can figure out how! Please note the “avl” at the end of the web address (long story!).
As we move to a new system, it’s a great opportunity to review your sliding scale needs. We’re honored and grateful to be able to offer this to so many of our members. If your financial situation has changed since you first joined, or you are finding more value or use out of Pisgah, consider increasing your monthly rate. If your income has decreased, let us know and we can make the adjustment for you.
That’s it for now. Have a great week!
Warm-up
3 rounds, not for time, of:
1 min of easy jogging, biking, or rowing
6 hip & back extensions
30-45 secs of foam rolling your back
10 air squats
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
Strength/Skill
Take 20 min to find a Deadlift 1RM
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.