Thursday, September 2

Skill: Pose Running Drills

Strength: Power Clean 4-4-2

WOD:

3 rounds for time of:

Row 500 meters

Run 400 meters

1:00 Plank

Rebuild Programming:

A1. Back Rack Drop Lunge; 30X1; 4-6leg; rest 20sec x 4 Sets *rear foot on 4-6” plate

A2. Narrow Grip Floor Press; 2020; 10-12reps; rest 60sec x 3 Sets

B1. Supinated Grip Pendlay Row; 31X1; 6-8 reps x 4

B2. Landmine Oblique Twist: 20X0; 10-12 reps x 4

Wednesday, September 1

Skill: Double Unders

Strength: Gymnastics Strength Day 9

Pull-Up:

Hollow Hold - Accumulate 60 seconds

Banded PVC Lat Press Downs 4x12-15

Toe-Spot Strict Pull-Ups: 5x6

Muscle-Up:

Ring Support Hold: 3x:30

Banded Seated Ring Muscle-Up: 3x10

Bottom of Push-Up Hold: Accumulate 90 seconds

WOD:

For Time

Assault Bike 1/0.8 mile

20 Alternating DB Snatch - 40/25 (Rx+: 50/35)

10 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)

AB 0.8/0.6 mile

16 Alternating DB Snatch - 40/25 (Rx+: 50/35)

8 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)

AB 0.5/0.4 mile

12 Alternating DB Snatch - 50/30 (Rx+: 70/50)

6 Alternating Single Arm Devils Press - 50/30 (Rx+: 70/50)

Mobility: Legs/Lower Body

Tuesday, August 31

Before we get out of August, want to say a happy belated birthday to our August birthdays crew!

Cory Podielski 8-2

David Rollins 8-8

Trip Kinnaird 8-14

Sarah Tager 8-14

Nicholas Brown 8-18

Nicole Langford 8-18

Gillian Scruggs 8-21

Michael White 8-23

Labor Day Schedule:

I’ve decided I’m going to take a day off on Monday, Labor Day, September 6th…I’ll post an outdoor bodyweight wod to the website that fits in with our programming that week if you want to get something in!

Group Fitness Programming:

Skill: Rope Climb Clamps (we won’t be doing much actual climbing today, just want to work on our clamps and resetting clamps. Advanced climbers will work legless technique.)

Strength: 4-4-2 Deadlift

WOD:

AMRAP 10

3 Burpee Box Jump Over (24/20)

3 Deadlift (185/135 - Rx+ 225/155)

6 Burpee BJO

6 Deadlift

9 and 9….etc.

Rebuild:

A1. Kettlebell Horn Curls; 20X1; 8-10reps; rest 60sec x 3 Sets

A2. Goblet Kickstand Pistol Squat; 2020; 8/leg

B1. DB Lateral Raise to Front Raise; 30X1; 10-14 reps

B2. Barbell Hip Thrust 2020; 10-14 reps

XT Strength:

Deadlift 4x5

Back Squat 4x5

Hang Clean 4x5

Broad Jumps 4x5

Core: Plank Circuit

Monday, August 30

Announcements for the week:

• I’ve made a couple schedule tweaks, effective immediately.

  • Tuesday nights. Group Fitness is now at 4:30pm. XT Strength will stay at 5:30pm. If you’re wanting a WOD-class on Tuesday night and cannot get to the 4:30, come to XT at 5:30 and I can set you up with the class WOD. I’m trying a couple different things on Tuesday night and want to give this setup a shot. Thanks for being patient while we find a setup that works best for everyone!

  • I’ve dropped Wednesday AM XT and replaced it with Open Gym. If that’s the only time you can get in for XT, come on in, do the XT programming, and I can support while I’m there for Open Gym.

  • Our Pisgah Kids (K-5) class restarts Wednesday at 3:45. If you are planning on participating and haven’t RSVP’d your child, please do so ASAP so I can best plan that class. Thanks!

• We’re looking for a new coach, preferably female, that may be able to take on a handful of classes each week. If you know of someone that may be interested and a good fit for our community, please connect them with me!

• Monday night, Hayette is running a burrito pop-up at The Crucible, a small bar in the River Arts District, very close to Pisgah. Details HERE. Come by!

  • Also…I want our community to be a network and resource for all of us. If you have an event, business, announcement, etc. that you want to pass on to our members, please let me know and I can include here.

• Programming this week: We’re continuing our linear barbell and gymnastics strength cycles. The WODs this week are backed off some, and we are planning on having skill/teaching time in each class this week to take steps forward on some higher skill movements. Definitely hitting some cardio this week on the bike, the rower, and with running.

Group Fitness Programming:

• Today we’re saying goodbye (for now) to Spencer, who is set to head off to Raleigh for a year to work in the legal world. I’ve written a WOD with some of Spencer’s favorites for a proper sendoff. Good luck, Spencer!

Skill: Jerk Technique

Strength:

Jerk. Take 15 min to find a heavy single (split or push)

WOD: “Spencer-at-law”

AMRAP 5

Buy-In: 400m Run

Max Rounds in time remaining of:

12 Bench Press (115/85)

9 Toes to Bar (Hanging Knee Raises or V-Ups)

Rest 5:00 (5:00 rest?? Yes. This means go HARD during the “on” sections…)

AMRAP 5

Buy-In: 400m Run

Max Rounds in time remaining of:

9 Bench Press (135/95)

9 Toes to Bar (Hanging Knee Raises or V-Ups)

Rest 5:00

AMRAP 5

Buy-In: 400m Run

Max Rounds in time remaining of:

6 Bench Press (155/105)

9 Toes to Bar (Hanging Knee Raises or V-Ups)

Sunday, August 29

XT Strength 9AM

Open Gym 10AM

XT Strength Programming:

Hang Power Snatch 4x5

Overhead Squat 4x5

Weighted Lunge (Back Rack) 3x10

Speed Skater 3x8

Leg Raises :30 on/:30 off x 5

Saturday, August 28

Rebuild 8:30 AM

Community WOD 9:30 AM

Rebuild Programming:

A1. Front Rack Rear Foot Elevated Split Squat; 30X1; 4-6/leg; rest 30sec x 3 Sets *rear foot on 4-6” plate

A2. Goblet Cyclist Squat; @2020; 8-12reps; rest 2-3mins x 3 Sets

B1. Dual Kettlebell Sumo Deadlift; 3020; 8-10reps; rest 2-3mins x 3 Sets

B2. Hand Supported Single Leg DB RDL; @20X2; 6-8/side; rest 2-3mins x 3 Sets

Core Finish: Flutter Kicks :30/on, :30 rest, x 3 sets

Community WOD:

w/partner, for time

30 synchronized partner burpees

100 pushups (any split)

100 situps (any split)

200 jump rope (any split)

8 building laps (partners alternate laps. One runs, one rests)

then, partners alternate movements for the following:

4 rounds: 10 single arm kb thrusters, 15 kb swings, 10 weighted box overs

Friday, August 27

Normal weekend schedule at Pisgah!

Saturday: Rebuild 8:30AM, Community WOD 9:30AM

Sunday: XT Strength 9AM, Open Gym 10AM

Friday Group Fitness:

Strength:

Shoulder Press 10-8-6

Back Squat 5-4-3-2-1

WOD:

AMRAP 20

2 Rope Climbs (4 Rope Lowers)

20 Pistol Squats (20 Air Squats)

40 Double Unders (80 Single Unders)

Mobility:

Banded Lower Body

Thursday, August 26

Thursday!

Rebuild 5:30PM (Programming Below)

Group Fitness:

Skill: Row Technique/Efficiency

Strength:

Gymnastics Strength Day 8

Pull Up:

Ring Lat Press Downs 3x5-7

Pause Ring Rows 5x5

Scap Pull-Ups 4x10

Muscle Up:

Top Ring Transitions 3x8

Strict Ring Pull-Ups 3x8 (break each set of 8 into multiple sets if needed)

Hollow Hold 3x:30

WOD:

42-30-18

Row Calories

Alt. DB Hang Snatch (35/25)

(15:00 cap)

Rebuild:

A1) Tricep Pullovers 3x12-16 @31x1

A2) Incline DB Press 3x12-16 @31x1

B1) DB Curls 4x10/each @31x1

B2) Bent Over Single Arm KB Row 4x10 each @31x1

Core Finisher: 3x:30 Hollow Rock/Hold

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

Tuesday, August 24

Tuesday Line-Up:

Rebuild 12 Noon (Rebuild and XT Programming Below Group Fitness)

XT (joint class w/Group Fitness) 5:30PM

Group Fitness

Warm-Up (x2):

Post Jog/Squat Jumps/Frankensteins/KB Swing

Jump Rope/Fire Hydrants/Bottoms-Up KB Press

Skill: Jump Rope/Double Unders

Strength:

Hang Clean 5x5

Deadlift 5x5

WOD (for time):

50m Burpee Broad Jump

45 Thrusters (45/35) (Rx+: 75/55)

400m Run

Mobility: Back

Rebuild:

Warm-Up: 3:00 Cardio, Athlete Choice

A1) KB Z Press 3x12-16/each @31x1

A2) Alt KB Box Step-Ups 3x16

B1) Single Arm KB OH Walking Lunge 3x16

B2) DB Lateral Raise 3x12-15 @31x1

Accessory: Ring Push-Ups/Ring Plank Hold

XT Strength:

Hang Clean 3x5

Deadlift 3x5

Front Squat 3x5

Push Press 3x5

Accessory:

ME Broad Jumps 3x5

V-Ups 3x :30

Monday, August 23

Announcements for the week:

• If you haven’t signed up for the daily email from CrossFit HQ, I would highly recommend it. It’s full of short, high-quality instructional videos and articles, inspirational content, updates from the world of functional fitness. Just go to crossfit.com, scroll to the bottom of the page on the right corner and sign up for the “email of the day.” It’s good stuff, and free…just solid, brief, informative content. This article is a good example, discussing pull-up progressions you all are working on with our gymnastics strength cycle.

• Thanks for supporting OUTWOD! Altogether, you raised $778 for The Out Foundation! Pretty great, ya’ll.

• School-age programs start September 1st! Check our Programs page for more details, but we are offering a K-5 program, a homeschool wellness and fitness class (MS/HS), and an Athletic Performance class (MS/HS) for athletes looking for off-season strength and conditioning work or to supplement in-season training.

• I’ve been asked to pass on info about a 5k race downtown benefiting another great non-profit, LEAF (Lake Eden Arts Festival). Race is this coming Saturday, so register ASAP if interested!

Ok, let’s look at Monday’s programming:

Warm-Up:

Shoulder Warm-Up (Bear Crawls, Pushups, Crab Walk, Pass Throughs, Scap Push/Pull)

3:00 Light Cardio

Athlete Choice

Skill: -

Strength:

Gymnastics Day 7

PU:

Kip Drills 4x5

Banded Pull-Up Negatives 10x1

Pushups 3x ME

MU:

False Grip Active Ring Hang 3xME

Toe-Spot Ring MU 3x5

Banded Lat Pressdowns 3x12

WOD:

5 Rounds For Time

50 Ft. Walking DB Lunge (35/50)

25 Pull-Ups (Jumping Pull-Ups)

Mobility:

Quads/Glutes/Shoulders

Sunday, August 22

Hi all, lots to share today…

• a great morning at PF with the OUTWOD event. We had a good turnout, weather cooperated, raised some money for a great cause, met some new friends, shared some food, celebrated Gillian’s birthday, and had a great workout. Feel free to head to our Instagram and/or Facebook pages for some pics of the event. I’ll be able to share how much money we raised by tomorrow’s WOD announcement. Thanks to everyone that supported the event!

• Today, I’m sharing a letter from Coach Brooke.

  My Pisgah fam! 

  Firstly, I must say that I have been truly blessed to have been able to guide each and every one of you, in your fitness journey over these last two amazing years living in Asheville. All of you have been and will continue to be bright lights in my life and an even larger part of my own personal and professional growth. So thank you, from the bottom of my heart for that.

  The time has come for me to accept new opportunities coming my way! Through the experience I’ve gained here at Pisgah, I am able to move on to the next chapter of my professional life. I have recently accepted a significant role at D1 Asheville Training that will hopefully allow me further evolution and growth in my career path of fitness, strength and conditioning. 

  Again, THANK YOU, for allowing me to be apart of each and every one of y’all’s path to optimizing you’re mental and physical, health and wellness . But even more than that, thank you all for being a community, a family that I will never let go of. 

  Goodbyes aren’t real. This is a HARD see you all very soon! And in proper Brooke fashion, I’m going to give you all the Latin “see you” nos vemos mi amores! 

  I love you all! Let us continue to crush some big weights, move well, be intense and SLAY kings and queens. SLAY. #betterthanyesterday

  Coach B

  (brookelyon101@gmail.com)

• (From Ben): Well, we’re disappointed to be losing Brooke, but also excited for her next chapter. She’s given a ton to this community over the past years, more than words here can adequately express. She’s positively impacted so many and forged some relationships that will last forever. We’ll miss her presence, energy, and expertise. I’ve been so impressed to see her grow our Rebuild program and have every intention of continuing it. Thank you, Brooke, for all you’ve given to the Pisgah community. We’ll miss you!

SUNDAY

XT Strength 9AM

Open Gym 10AM

XT Strength

Warm-Up: Jog/DROM

Strength A: 

Snatch Pulls 3x5

OHS 3x5

Strength B:

Power Snatch 3x5

Back Squat 3x5

Accessory: 

Cosmo Sit-Ups 3x10

Russian Twists 3x20

Mobility/cool-down: (5 min)

• Static hamstring/groin/hip flexor/shoulder/low and mid-back

Saturday, August 21

OUTWOD Today!

Heats at 9:30, 10:15, and 11:00

• Athletes are responsible for their own warm-up, so come early and knock that out.

• We will want guests to knock out a waiver online before participating, so please allow some time for that.

• All are welcome, members and non-members.

• There is no cost or expected donation. Anyone that would like can donate to OUT Foundation at the event. Any amount is accepted.

• Feel free to stick around for a potluck social afterward. Bring any food you want to enjoy and/or share, as well as something to drink or sit on.

WOD:

AMRAP 8 - 1600m (Rx)/1200m (Scaled) Row + AMRAP Wallballs (20/14) 

Athletes switch every 200m on rower. One athlete rowing, the other completing WB reps.

Rest 3:00 

AMRAP 8 - 1600m (Rx)/1200m (Scaled) Run + AMRAP KB Swings (53/35) 

Athletes switch every 200m hill run. One athlete running, the other completing KB reps.

Rest 3:00 

AMRAP 8 - 80 (Rx)/56 (Scaled) cal Assault Bike + AMRAP Burpees 

Athletes switch every 10/7 cal on bike. Finish at 80 burpee reps or 8:00. One athlete on bike, the other completing burpee reps.

Friday, August 20

• OUTWOD Saturday! Heat sign-ups at 9:30, 10:15, and 11:00. Or…simply show up and we’ll work you in. Learn more about OUT Athletics, the organization we are benefiting. Feel free to bring some food and drinks for our gathering, which we’ll work on kicking off around 10:30-11!

• Weekend outlook:

  • No Rebuild or Community WOD on Saturday. We’re focusing on OUTWOD.

  • Sunday is normal. 9AM XT Strength class. 10AM Open Gym.

Warm-Up: (10 min)

DROM/Hips/Squats

Skill: 

Strength:

DB Push Press 10-8-6-4-2

Front Squat 5x5

WOD:

For Time:

20 TTB (Knee Raises)

30 HSPU (Shoulder Press)

40 Pistols (Goblet Squats)

50 KB Swings (53/35)

60 Sit-Up

-Beginning at 5:00, and every 5:00 throughout, athletes complete 1 lap single arm Farmers Carry (70/53).

Mobility:

Couch

Pigeon

Thursday, August 19

Coaches Throwdown 9(ish) AM

Rebuild 5:30PM

Group Fitness Programming:

Warm-Up: (10 min)

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Bear Crawl 

Backward Crab Walk 

10 Scap Push-ups 

10 Scap Circles

2:00 Athlete’s Choice Mobility

Skill:

-

Strength:

Gymnastics Strength Day 6

Pull Up:

Toe-spot Strict Pull-Up: 5x6

Chin Over Bar Hold: Accumulate :45

Single Arm Lat Pull Down 3x16 (8R/8L)

Muscle Up:

Top Ring Transition: 3x8

Strict Ring Dips: Accumulate 10 reps

Ring support hold: Accumulate :60

WOD: 

Tabata Assault Bike Calories

8 x :20 on/:10 off

 - Go as hard as you can. For 20 seconds. Rest 10 seconds. 8 times. The entire thing takes 4 minutes. You got this.

Cash-Out:

Alt. EMOM 10

L-sits: Max Effort, not to exceed :20

V-Ups: 8-14, not to exceed :30

Mobility: (5 min)

Shoulders (dead hang, banded pull-aparts, static shoulder)

Wednesday, August 18

Couple fun announcements and XT/Group Fitness programming at the bottom...

- There are heat sign-ups going on the whiteboard tonight for OUTWOD Saturday. If you have a preference of when you would like to go, jot your team name down (or just email me or text me at 828-772-7115) and we'll reserve your spot. The WOD is structured in a way that we can send new teams into the WOD all morning, so if you don't get your time or don't have a preference (or don't have a partner yet), no worries. Just show up and we'll make it work!

- Continuing a fun Pisgah tradition, I'm also posting sign-ups for the "PFL" (Pisgah Football League)...a fantasy football league of Pisgah Fitness members. If you're into this, and want to participate, sign-up on the sheet going on the whiteboard tonight. Deadline to sign-up is Saturday Noon! No cost to participate. Winner writes a workout that all league participants must "get to" complete at season's end.

- Merch! I've finally reached out to our friends at Asheville T-Shirt about re-booting some of our old t-shirt designs and creating some new ones. Excited to get some gear going again before long. Thanks for being patient with me on this until we got our systems, schedules, and operations into a rhythm. Probably still a few weeks away, but I'm on it.

Ok, tomorrow's programming:

Group Fitness

Warmup: (10 min)

5:00 of:

10 alt Dead Bugs

10 alt Contralateral Superman

5 inchworm

5-10 pushups

3:00 of:

2 Rounds (Empty Barbell)

:30 Dead Lift

:30 Clean Pulls

:30 Front Squats

Skill: 

Clean

Strength: 

Bench 5x5

Clean 7x2 (Ascending)

WOD: 

AMRAP 10

1 mile run (Scaled: 1200m) Note...this will probably be a row or bike if this rain keeps up!

In remaining time: Max Rep Box Jump Overs (24/20)

Idea is to get to the box jump overs with around 2:00 left. 

Mobility: 

Hamstrings/Groin/Quads

XT Class:

Bench 3x10

Squat 3x10

Shoulder Press 3x10

Hip Bridge 3x15

ME Bounds: 3x6

Pushup/Supine Plank: 3x:30 each

Tuesday, August 17

Announcements:

• Hey everyone, a heads-up that we have dialed in our school-age programs for the new school year! Starting September 1st, we have programs for Pisgah Kids (K-5), Homeschool Wellness and Fitness (MS/HS), and Athletic Performance (MS/HS). Details for each program are now on our Programs and Rates pages, and classes are already in our September calendar. Send us questions anytime. So excited to get kids back in the space and moving! Please share this info with any friends or parents that may be interested. We’re capping each program at 14 students for now.

• Added Monday 6:30AM Open Gym back to schedule.

Rebuild at Noon today!

Group Fitness programming:

Warm-Up:

400m jog, then

2 rounds:

:45 seconds each station

:15 rotate/rest

Air squat/good morning/db strict press/pvc pass through

Skill: 

- 

Strength:

• Push Jerk 3x3

• Split Jerk 3x3

Strength: Re-test from July 2

WOD:

• “The Ghost”

6 Rounds, 1:00 each

Row Cal

Burpee

Double Under

Rest

Mobility: (5 min)

Banded Lower Body

Monday, August 16

Couple announcements:

• OUTWOD this Saturday (in place of Rebuild and Community WOD). WOD heats begin at 9:30am, run all morning. Potluck brunch/lunch begins 10:30AM. Bring something to share, sit on, drinks, friends, etc.

• Tuesday 5:30pm: Ben will be running a small XT group outside while Brooke runs our normal Group Fitness class indoors. Athletes can sign up for either now online. Will be same XT programming as Wednesday AM class, FYI.

• Beyond the Whiteboard was down for a bit the other day, but is good to go now. Apologies! If you’re not using this tool, highly recommend and free for our members (use code: PISG191).

Monday Programming:

Warm-Up:

2:00 Single Unders

4:00 PVC Pass/Good Morning/Scorpion/Starfish

4:00 Scap Push/Scap Pull/Shoulder Circles

1:00 Single Unders

Skill: Double Unders

Strength: Gymnastics Day 5 (of 20)

Pull-Up Program:

Hollow Hold 3x:20

Banded PVC Strict Pull-Ups 3x8

Ring Rows 4x8

Muscle-Up Program:

Banded Seated Ring Muscle-Ups 3x20

Strict Ring Pull-Ups 3x8

Hollow Hold Accumulate :90

WOD:

AMRAP 12

3 Power Snatch (135/95)

15 Wallball (20/14)

Mobility:

Foam Roll Posterior (5)

Sunday, August 15

XT Strength: 9AM

Open Gym: 10AM

XT Strength:

Warm-Up: Jog/DROM

Strength A: 

Hang Clean 3x5

Push Press 3x5

Strength B:

Front Squat 3x5

Dead Lift 3x5

Accessory: 

Tabata Hollow Rocks (8x:20/:10)

Single leg KB RDL 2x15

Mobility/cool-down: (5 min)

• Static hamstring/groin/hip flexor/shoulder/low and mid-back

Saturday, August 14

Good luck Olivia Hennon!! Best wishes at Univ. of Miami!!

Rebuild: 8:30AM

Community WOD:

Warm-Up:

DROM

WOD:

w/partner

buy-in: 800m run (teams run together, one athlete holding plate (rx) or medball (scaled) during run at all times, switch weight between partners whenever you want)

Then, 2 rounds of:

25 burpees

25 plate ground to overhead

25 air squats (rx+: pistols)

25 kb swings

2 min plank hold

Cash out: 800m run w/plate or medball

During middle portion: any split, but one athlete holding weight (plate or medball) overhead while other works. If plate/medball touches ground, both athletes have a 10 burpee penalty. Teams will need a separate plate for the ground to overhead portion (one for ground to overhead, one for holding overhead).

Mobility:

Foam Roll