Thursday, May 5

“Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known.”
― A.A. Milne

Tonight/late afternoon today, PF member Jay Moye is playing music at the Grey Eagle Music Hall just up the street with local songwriter (and all-around super nice and cool guy) Doss Church. Patio show. Details HERE. Should be fun!

Rebuild option available today in classes.

Pisgah Kids: 3:30pm

Strength

3 RFQ: Single Arm Landmine Press and Alternating Kettlebell Bent Over Rows

3 rounds for quality of:

10 L Arm Landmine Press, pick load

Rest 30 secs

10 R Arm Landmine Press, pick load

Rest 30 secs

12 Alternating Kettlebell Bent Over Rows, pick load

Rest 1 min

8-10 L/8-10 R Single Arm Landmine Press @ 2111 10-12 Alternating Kettlebell Bent Over Rows @ 2111

WOD

AMRAP 15 mins: Row Calories, Dumbbell Push Press, and Dumbbell Box Step Overs

Complete as many rounds as possible in 15 mins of:

21 Row Calories

15 Dumbbell Push Press, pick load

9 Dumbbell Box Step Overs, pick load

Rebuild

4RFQ

Barbell Hip Thrusts x 10-14 @ 21X1

Dips x8-10 @3111

Speed Skaters x 20 (2-count pause after landing on each side)