Monday, February 24
“…if you come together with a mission, and its grounded with love and a sense of community, you can make the impossible possible.
Updates:
We’re all Push Press now. Please RSVP for classes using the Push Press app (check your inbox for your Push Press account if you haven’t already, complete waiver, add payment info).
When you get to Pisgah for class or open gym, check in on the ipad as you enter. This helps us track your attendance and keep up with punchcard sessions used and remaining. Please do this for open gym sessions also.
Our time sharing the gym for classes with Summit CrossFit has ended, so you will not see Summit on our gym calendar anymore. However, they still have a couple weeks until their new space is ready, so I’ve invited their members to hit up our classes if they’d like until then. Summit friends, I’ve not perfected the trial process on our new system yet, so Summit members can skip the ipad check-ins for now until I get my bearings with our new software. Welcome!
Warm-up
3 sets, not for time, of:
1-2 minutes of biking, jogging or rowing (try to increase the pace set after set)
20 seconds Samson
10 squats (squat therapy style)
:30 x med ball cleans
Strength/Skill
Before WOD/Superset:
For quality:
12 Tempo Overhead Squats, pick load
@5155
These are SLOW.
:05 eccentric/descent
:01 Pause
:05 concentric/ascent
:05 Hold at Top
This could take up to 3 sets depending on weight.
Single Arm DB Press (12R/12L)
24-24-24-24
Athletes can also choose to sub in here:
AMRAP 3:00
Strict Handstand Push-Ups
WOD
3 rounds, each round for time, of:
30 Medicine Ball Cleans, 20/14 lbs
10 Push Jerks, 60% 1RM
20/15 Air Bike Calories
Rest 1:2 between each round.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.