Thursday, October 14

As many of you know, we sought a female coach recently and struggled to find one. We are serious about increasing access to our community and to CrossFit to all populations, as well as sharing resources and empowering people to impact others. We’re excited to announce that we’re rolling out a coaching/fitness professional internship, specifically targeting women and/or people of color, through Pisgah Fitness. Details of the program are HERE. Application is HERE. Our Instagram account is HERE with a post about it. If you know of someone that may be interested, please share!

Rebuild: 5:30pm (programming below)

Group Fitness:

No skill or strength today, team. We’ve got a long grinder today and will need the full class time to get it in. Don’t let the volume keep you away. Can always scale by reducing rounds, weights, etc. We’ll cap this…just come in, move, get better and stronger (physically and mentally). You got this.

Skill:

Strength:

WOD:

6 rounds for time of:

Run, 400 m

20 Burpees

20 Kettlebell Front Rack Walking Lunges, 53/35

Rebuild:

A)

3 rounds for quality of:

7 Feet Elevated Supinated Ring Rows

7 Dumbbell Hammer Curls, pick load

7 Romanian Deadlifts, pick load

Feet Elevated Supinated Ring Rows- pause 1 sec at the top of each rep

B)

3 rounds for quality of:

Narrow Grip Dumbbell Floor Press 12-12-12

Kettlebell Front Rack Walking Lunge 12-12-12