Friday, July 11
“I believe ambition is not a dirty word. It’s just believing in yourself and your abilities. Imagine this: What would happen if we were all brave enough to be a little bit more ambitious? I think the world would change.”
—Reese Witherspoon
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
30 seconds of jump rope
10 reverse lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 hollow rocks or v-ups
Strength/Skill
After WOD, if time:
For quality:
Pull-up Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Movement Demos
For quality:
Bottom Air Squat Hold, 5 mins
Athlete Instructions
Accumulate 2-5 minutes in the static bottom position of the air squat:
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Watch the video for more instructions
Movement Demos
WOD
5 rounds for quality of:
7 Weighted Strict Pull-ups, pick load
Jump Rope, 1:15
20 Bulgarian Split Squats, pick load
L-Sit Hold, 20 secs
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.