Thursday, Oct 6

“Don’t think about making art, just get it done.” -Andy Warhol

Gym Happenings:

• Pisgah Kids is recruiting new members! Tell all your friends with kiddos to stop by for a free class! Tuesdays and Thursdays 3:30-4:30. Elementary school ages.

• Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!

• Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out. Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.

Strength

Every 1 min for 15 mins, alternating between:

10 L Arm Landmine Press, pick load @20X1

10 R Arm Landmine Press, pick load

10 L Arm Landmine Rows, pick load @20X1

10 R Arm Landmine Rows, pick load

L-Sit Hold, 40 secs

WOD 

Complete as many rounds as possible in 12 mins of:

12 L/12 R Single Arm Dumbbell Hang Clean & Jerks, pick load

12 Dumbbell Box Step Overs, pick load

REBUILD

3 RFQ

DB Skull Crushers (10-15 Rep Range) @20X1

Close Grip DB Bench Press 40X0 x 8 reps