Wednesday, August 25

Announcements:

• So, most of you know I have the incredible opportunity to marry Hayette next month in Hot Springs! I actually met her through Pisgah years and years ago and the space and community are a big part of us. Anyway, we’ve invited all of you to our celebration on Sat., Sep. 25. We’re having a gathering at Big Pillow Brewing in Hot Springs, which is about 40 min north of Asheville, following a small family ceremony. This gathering is very casual (seriously, t-shirts and flip-flops are completely in bounds). Outdoors. Tacos. Beer. Music. Community. It will be an early afternoon gathering, from 1-3pm.

  • If you feel like you’ll attend, please RSVP by clicking this link HERE. Feel free to invite anyone. Truly, all are welcome.

  • If there is enough interest, we’re considering renting a school bus to shuttle folks from the gym to Hot Springs and back, to make things easier and, maybe, safer (in case you enjoy a couple beers!). If you would be interested in that, please also note that on the form above. Can even budget some time for people to explore Hot Springs. It’s very small, but has some cool shops to browse, is right on the French Broad River, and the Appalachian Trail runs right through the middle of town. It’s an incredible mountain/river town! We’d be so honored and grateful to have the Pisgah community there with us.

Wednesday Schedule:

XT Strength: 6:30AM (programming below)

Group Fitness Programming:

Warm-Up:

2:00 Bike, then: Line Jumps/Push-Ups/Russian KB Swings/Hip Swings/Squats

2:00 Row, then PVC work

Foam Roll

Skill: -

Strength:

Bench 5-4-3-2-1

WOD:

27-21-15-9

Wallball (Rx+ Only: 20/14)

SDHP (45/35, Rx+: 75/55)

Box Jump (24/20)

Push Press (45/35, Rx+: 75/55)

Bike Cal

Mobility:

Pigeon

XT Strength:

Hang Clean 3x5 (Beg/Int) or Squat Snatch (Int/Adv) 7x2

Bench Press 3x5 (Beg/Int)

Front Squat 3x5

Push Press 3x5

Accessory:

ME Broad Jumps 3x5

V-Ups 3x :30