Wednesday, October 20

Ladies: Please know we have stashed some supplies (tampons, liners, scuncis) in the “new” bathroom, on the shelf where the extra toilet paper and paper towels live. If you ever need to access, please know those are there!

We have some Pisgah Gear logo t-shirts available for sale in the gym now. See a coach if you’d like one! $25.

The following message is from Coach Dana. He’s hosting a gathering this weekend at Otherside Hemp. It’s going to be awesome!

“Hey hey Fam! We are done with harvest and ready to celebrate all the things of the season with y’all! Come out to the Otherside Farm 10/23 for a night of festivities, family fun, music from Chalwa and other guests, games, fire, trick-or-treating and food amongst friends. Starts @3pm. Come as you are or in costume & please bring a dish to share, we will be providing goods from the grill. BYOB . There is a suggestion donation of $10 to help cover food and the band! If you can’t swing the loot, come anyway! If you can swing a little extra,that’s cool too! You can Venmo to @Dana-Rider ! Much love and see you soon❤️🕷🍄🍁👽👻🎃💀👹🤠🤡🤖👩🏻‍🎤👨🏻‍🎤🎃”

Group Fitness Programming:

Skill:

Handstand Practice (we didn’t get much time for this last week! Let’s try again…)

Strength:

5-5-5-5-5 Shoulder Press – E2M

WOD:

RX:

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

9 Ring Dips

12 Alternating Dumbbell Snatches, 50/35 lbs

Scaled:

Complete as many rounds as possible in 12 mins of:

6 Stationary Dips

9 Push-ups

12 Alternating Dumbbell Snatches, pick load