Thursday, February 12

Announcements:

• New community member profile! Learn more about the amazing Frankie HERE

• Our Beyond the Whiteboard trial period ends on Feb 24. I’ll remove users who aren’t using the app to reduce costs for the gym. We’re happy to cover the costs for folks who are using it consistently and finding value in it. You still have a couple of weeks to give it a shot! I’d encourage you to do so, or to find other ways to track your metrics and progress. Remember, all CFP WODs are pre-loaded in the app, so you can just open the app, enter your data, and be on your way! Let me know if you have questions or want to learn more. You should have an invite in your inbox or use code PISG239 to enroll as a Pisgah member on the app/site.

rx

4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.

intermediate

4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (20/35 lb) (20/20 in)
– Rest 3:00 between sets.

beginner

4 sets for max reps:
On a 3:00 clock:
200/250-m row
Max box step-overs (12/20 in)
– Rest 3:00 between sets.

Skill Work

Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Use a med ball or dumbbell, if desired.