Monday, November 1

We hit exactly 800 people in classes/open gyms this month! That’s pretty cool.

Our October “Committed Club".” This month, I decided to highlight anyone that hit 10 or more visits last month. Great work, ya’ll!

Grant Sanford 30

Josh Federman 29

Ann Thomasson 23

Dr. Hingle McCringleberry 21 (aka Austin)

Lara Brockwell 21

David Ferrell 20

Jason Hendrix 20

Jamie Sauer 18

Lucas Ferry 18

Jenna Gilman 16

Aaron Ryba 14

Jay Moye 14

Tiffany Kinnaird 14

Chris Sanford 13

Nicole Langford 13

Rachel Prouty 13

Beth Darnell 12

Charlie Coggeshall 12

Laura McCreary 11

Meg Libby 11

Nicholas Brown 11

Rhonda Egerton 11

Teresa Warstler 11

Andrea Shaw 10

Carl Boland 10

Cate Ryba 10

David McCurry 10

Matt Strickland 10

Phillip Seaward 10

Back to more of a traditional week after last week’s collection of longer endurance-emphasis WODs. We do have a longer hero WOD tomorrow, but more snatch, front squat, and split jerk work in store this week.

For those used to Monday Night’s barbell-focused skill sessions, I would encourage you to hit tonight’s (and Wednesday’s) Foundations class. Plenty there to allow you to hit some barbell squats and increase your foundational strength and power base (Mark will work Presses and Jerks Wednesday). If you’re new to our program, Foundations is a critical piece to your development. Definitely prioritize spending this month in as many of those classes as you can make.

Let’s have a great week!

Foundations (Squat): 6:30pm (programming below)

Pisgah Kids: 3:30pm (open gym) 3:45pm (class)

Group Fitness

Skill: 

Toe to Bar and/or Double Under Practice (athlete choice)

Strength:

Deadlift 3x8 at 70% 1RM

WOD:

Every 1 min for 20 mins, alternating between:

40 Double Unders (40 singles)

30 Kettlebell Sumo Deadlifts, pick load

20 Toes-to-bars (Med Ball Sit-Ups)

10 Strict Handstand Push-ups (DB Push Press)

Foundations (Squat Focus):

Beginner:

Teach:

Air Squat

Back Squat

Front Squat (+Goblet)

Overhead Squat

Strength:

Back Squat 3x5

Experienced:

Squat Review/Fundamentals, then:

E2M

Back Squat 5-5-5 (after 2+ w/u sets)

Overhead Squat 8-8-8 (after 2+ w/u sets)

WOD-

Beginner + Experienced:

1 building lap, 20 air squat

2 building laps, 15 back squat

2 building laps, 10 front squat

1 building lap, 5 overhead squat

Discussion:

• What is Crossfit?

• How does CrossFit define fitness?

Mobility:

Quads/Hips

Sunday, October 31

XT Strength: 9a

Bench Press 5x5

Weighted Lunges (barbell/back rack) 5x10 (5/each)

Tall Box Jumps 5x5

Alt. Single Leg Weighted V-Ups 5x12

Single Leg RDL 5x12 (6/each)

Front Rack/OH Hold Carry 5x 100ft (switch halfway)

Saturday, October 30

Save the date! The December “Battle of the Boxes” event will be held at Pisgah Fitness on Friday evening, December 3. We’ll have heats launching from 6-8pm. No sign-ups yet, just letting you know ahead of time. Rx and Scaled. No charge (though we will be accepting donations for our internship program there).

Saturday @ Pisgah:

Rebuild: 8:30a, Community WOD 9:30a

Rebuild:

A)

6 Double KB FR Cossack Squat Pause Thruster 3/leg, 2 sec pause at bottom

10 Diagonal Wood Chippers/side @20X0

6-8 Incline Close Grip DB Bench Press @31X1

B)

10-14 DB Seated Arnold Press @ 31X1

10-14 Weighted Glute Bridges @ 3111

10 Pike Ups (using rowers)

Community WOD:

A)

Complete as many rounds as possible in 12 mins of:

12/9 Row Calories

18 Goblet Squats, 24/16 kg

Overhead Plate Hold, 45/25 lbs

Complete in teams of 3.

Teammate 1: Row Calories + Goblet Squats -- then -- Overhead Plate Hold (while next teammate completes the same work). The flow of both portions of this workout (A/B) will be that the working partner will move through the first 2 “active” stations as quickly as possible and when that partner commences the hold, the next teammate may start on the row/bike. At all times 1 teammate will be working, 1 will be holding and 1 will be resting. Rest 8 mins, and when the running clock reaches 20:00 start B…

B)

Complete as many rounds as possible in 12 mins of:

12/9 Assault Bike Calories

12 Single Arm Dumbbell Push Press, 50/35 lbs

Kettlebell Front Rack Hold, 24/16 kg

Complete in teams of 3.

Teammate 1: Assault Bike Calories + Single Arm Dumbbell Push Press -- then -- Kettlebell Front Rack Hold (while next teammate completes the same work) Single Arm Dumbbell Push Press- non-working arm is holding dumbbell in the front racked position while working arm performs push press

Friday, October 29

Normal weekend schedule

Saturday: Rebuild 8:30a, Community WOD 9:30a (bring a friend!)

Sunday: XT Strength 9a

Skill:

Pistols Practice

Strength:

-

WOD:

For time:

Run, 1600 m

100 Double Kettlebell Sumo Deadlifts, pick load

50 Assault Bike Calories

50 Dumbbell Box Step Overs, pick load

Run, 1600 m

Thursday, October 28

Hi all, so I wanted to share the member survey results with you. When I came back to Pisgah as an owner, I was coming from the non-profit world. In that environment, we worked hard to serve the community but were reliant on grant funding, fundraising, and coordinating with boards and volunteers to make things happen. I wanted Pisgah to be manueverable, fiscally stable, but with the focus of being accessible to all, inclusive, and a positive force in the community. In essence, the idea is to run a for-profit business with non-profit sensibilities.

Part of that is to be transparent and to seek and integrate feedback. The link below shows the results of the member survey. Feel free to look through. A couple notes:

• I’ve redacted any comments that may be viewed as unfavorable toward certain individuals.

• I’ve added my own notes following each question and set of member comments.

• Next steps:

  • I’m working on a strategic plan for the business that builds upon many of these comments and my own notes. The plan is, basically, a roadmap with some specific goals and targets for us over the next couple of years. I’ll share that with you when completed, probably in the next week.

• Thanks again for the feedback! It’s critical to help us be better than yesterday. Onward.

• MEMBER SURVEY SUMMARY

Rebuild: 5:30pm (Programming below)

Group Fitness Programming:

Strength:

2 Snatches, pick load

Every 2 mins for 20 mins.

1.1   (rest 5-10 secs between singles)

Approximate loading per set:

55% 1RM

60% 1RM

65% 1RM

70% 1RM

75% 1RM

80% 1RM

80-85% 1RM

85-90% 1RM

90-95% 1RM

95+% 1RM

95+% 1RM

WOD:

As many reps as possible in 8 mins of: Single Arm Snatch, pick load

Use a kettlebell or dumbbell. Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive mins.

Rebuild:

A)

Every 1:30 for 18 mins, alternating between:

10 Barbell Power Rows, pick load

12 Strict Pull-ups @21X0 (Ring Rows)

5 Jefferson Curls, pick load @4442

4 Prone Behind-the-Neck Press @4444 (use PVC)

B)

3RFQ:

DB Hammer Curls x 10-14

DB Overhead Tricep Extensions x 10-14

Turkish Get-Ups x6 (3R/3L)

Wednesday, October 27

For those wanting to do the “Battle of the Boxes” event (same sex partner teams, free, Friday night. Nov. 5 @ Beer City CrossFit), they have asked teams to register using THIS LINK. Scaled and Rx divisions. WOD will be announced day of event. I would encourage those interested to participate! This is a casual event that emphasizes bringing the local CrossFit community together. We will be hosting the December event for this series. Should be fun! Also, if you want to participate and need a partner, let us know. We’ll hook you up!

Also, starting NEXT WEEK, the Tue/Thur 6:30am class will move to 6am. We will try this arrangement out for a couple weeks, but this is in response to some survey feedback. Hope this helps some of our morning members out.

Reminder, Foundations course starts next Monday with a Squat Session. We’ll focus on all types of squat (air, back, front, goblet, overhead, etc.). Great for ALL OF US to revisit, not just beginners. Will be instruction, a deep focus on squats, and a short duration WOD at end of class. Come join Coach Mark!

Pisgah Kids: 3:45pm

Group Fitness Programming:

Skill:

-

Strength:

5 Split Stance Behind-the-Neck Press, pick load

Every 1:30 for 3 mins.

2 Pause Split Jerks, pick load

Every 2 mins for 20 mins.

Sets 1-2: 65% 1RM Split jerk

Sets 3-4: 70% 1RM Split jerk

Sets 5-6: 75% 1RM Split jerk

Sets 7-10: 80% 1RM Split jerk

Pause 2 secs in the dip and 2 secs pause in the catch.

WOD:

3 rounds, 1 min per station, for max reps of:

Assault Bike Calorie

Strict Handstand Push-up (DB Shoulder Press)

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Tuesday, October 26

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness Programming:

Strength:

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 30X1

Rest 45 secs

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set, 21X0

Rest 1 min

Alternate lifts for 4 sets of each. The goal for today is to establish your 8RM Bulgarian split squat.

WOD:

For time:

Row, 1000 m

100 Air Squats

75 Kettlebell Swings, 53/35

Farmer’s Carry (to Post), 53/35 (1 KB - can switch arms anytime you’d like)

75 Kettlebell Swings, 53/35

100 Air Squats

Rebuild:

A)

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set @30X1

Rest 45 secs

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set @ 21X0

Rest 1 min

Bulgarian Split Squats- 4x8 L/8 R, rest 45 secs between

Supinated Barbell Bent Over Rows

Alternate lifts for 4 sets of each.

B)

Every 1:30 for 18 mins, alternating between:

8 L Half Kneeling Single Arm Landmine Press, pick load @2111

8 R Half Kneeling Single Arm Landmine Press, pick load @2111

Prone Plank, 1 min

20 Alternating Cossack Squats @2111 

XT Strength:

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 4x8 L/8 R, rest 45 secs between, 30X1 tempo

The goal for today is to establish your 8RM Bulgarian split squat.

Power Clean 5x5

Shoulder Press 5-4-3-2-1

Triple Broad Jump 5x5

Prone Plank, 1 min

20 Alternating Cossack Squats

Monday, October 25

Hi all, Mark needs to switch classes tomorrow, so he’s going to take the early morning shift and I’ll take his Monday night classes and skill session. Hope to see ya’ll there!

Monday Night Session (Snatch): 6:30pm - All Skill Levels!

Pisgah Kids: 3:45pm

Group Fitness:

Skill:

Kipping Pull-Up/Toe-to-Bar Practice

Strength:

-

WOD:

5 rounds for time of:

Run, 400 m

15 Burpees-to-Target

10 Strict Pull-ups (Toe-Spot + Negatives)

Burpees-to-Target: touch your pull-up bar

Sunday, October 24

Monday Night Sesh w/Coach Mark: Snatch! 6:30pm (ALL LEVELS Welcome! RSVP on app/website)

XT Strength (9a):

Back Squat 6-6-5-5-4-4

Deadlift 3x5

Clean Grip Sotts Press 5-5-5, using heaviest weight per set

[ 1 Power Clean + 1 Hang Squat Clean ] 1-1-1-1-1, using heaviest weight per set

3 Rounds:

Bound and “Stick",” 100ft

Flutter Kicks x 20

Saturday, October 23

Rebuild:

A) 3 Sets
1. KB Suitcase Curtsy Squat; 20X0; 8-10/leg, rest 75sec
2. KB Rack Low Switch Cossack Squat; 2121; 5-6/leg; rest 75sec
3. Alternating Lunge Box Jumps; 20-24reps (4-6" box); 
Rest 75sec and back to 1

B) 3 sets

8 Gorilla Rows
8 DB Push Ups
12/side Dumbbell Plank Alternating Knees to Elbow

Community WOD:

Teams of 2 – AMRAP 25

Partner A: Row, 500 m

Partner B: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load

Partner B: Row, 500 m

Partner A: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load

-- then –

Partner A+B: Run, 400 m

While one partner rows, the other completes the kettlebell walking lunge and holds the kettlebells (overhead, front rack, or farmers carry) for the duration the row.

Finisher:

Tabata Assault Bike/Hollow Hold

4x:20on/:10off

Partner A on Assault Bike for max calories (mountain climbers)

Partner B on Hollow Hold

4x:20on/:10off

Partner B on Assault Bike for max calories (mountain climbers)

Partner A on Hollow Hold

Friday, October 22

Coach Ben has the classes this weekend…normal schedule!

Sat: Rebuild 8:30a, Community WOD 9:30a

Sun: XT Strength 9a

Friday Group Fitness Programming:

Skill:

Pose Running Drills

Strength:

WOD:

6 rounds, each round for time, of:

10 Pull-ups (Rx+: Strict)

15 Toes-to-bars (V-Ups)

20 Push-ups (can go Floor Press here if you came Wednesday, did pushups, and want a sub)

25 Wall Balls, 20/14 lbs, 10 ft

Go every 5 mins.

You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds and lower total times (the sum of your 6 round times).

Thursday, October 21

Rebuild: 5:30pm (programming below)

Group Fitness:

Skill:

Double Under Practice

Strength:

1x [ 1 High Hang Snatch + 1 Hang Snatch ], pick load Every 1:30 for 12 mins.

70-75% 1RM Snatch

Pause for 2 secs in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

WOD: 

As many reps as possible in 10 mins of:

10 Double Unders 1 Power Snatch, 115/75 lbs

20 Double Unders 2 Power Snatches, 115/75 lbs

30 Double Unders 3 Power Snatches, 115/75 lbs ...

Continue adding 10 Double Under reps and 1 Power Snatch rep each round until time expires.

Rebuild:

A)

3-6-9-12-15-18
Russian KB Swing (HEAVY)

18-15-12-9-6-3
Goblet Squat with SAME KB as Swings

B)

6x10
Weighted Hanging Tucks (DB Between Feet)

Single Arm Landmine Rows (5R/5L)

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

Tuesday, October 19

So many October birthdays!! Happy birthday, ya’ll!

Chris Hennon 10/3

Josh Federman 10/8

Inga Steenbergen 10/16

David Ferrell 10/19

Laura McCreary 10/22

Coach Jacob 10/23

Trevor Reis 10/24

Havely Carsky 10/29

Rebuild: 12pm (programming below)

XT Strength: 5:30pm

Group Fitness:

Skill:

Strength:

Record your best Tempo Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1

Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

WOD:

“Nitrous”

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

Rebuild:

A) 3 rounds for quality of:

5 L/5 R Front Rack Split Squats, pick load

Rest 1 min

5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load

Rest 1 min

B) 4 Rounds for quality

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions

XT Strength:

Record your best Tempo Front Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1 Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

4 rounds for quality:

6 Snatch Grip Romanian Deadlifts, pick load @4011

5 Tall Box Jumps

The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 secs to complete your 5 reps if done properly.

In remaining time, rounds for quality:

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions

Monday, October 18

Pisgah Kids: 3:45pm

Clean & Jerk Skill Session: 6:30pm (w/ Coach Ben)

Fundamentals: Begins Mon., Nov. 1

Internship: Details and link to application HERE

Attendance last week: 176 (our PR: 221)

New Pisgah member Ali Dolan works for Asheville Parks & Rec and wanted to share a cool volunteer opportunity. Take a look!

Want to help out your community while having fun?

Volunteer at the Haunted Castle on the Hill!!!

What: Haunted Castle on the Hill
Where: Stephens-Lee Community Center
30 George Washington Carver Ave.
When: October 29 - 3 - 10PM
October 30 - 5 - 10PM
Contact: Alic Wynn - 828-234-0227
awynn@ashevillenc.gov

Volunteers (15 years of age or older) for this event will help with the final stages of setting up for the haunted castle on the hill at Stephens-Lee Community Center, as well as be part of the Scare Crew. We provide costumes, make-up, and props to help you get into character!

Group Fitness Programming:

Skill: Rope Climb practice

Strength:

Overhead Squat 8-8-6-6-4-4

WOD:

5 rounds, 1 min per station, for max reps of:

Rope Climb (Rope Lowers)

Dumbbell Clean, 50/35 lbs (Rx+: 70/50)

Row Calorie

Rest 1 min

Sunday, October 17

XT Strength: 9a

3 rounds for quality of:

8 Deadlift

8 Bench Press

8 Back Squats

16 Plank Shoulder Taps

15 Good Mornings

6 Single Leg Box Jumps (3 each)

Saturday, October 16

Rebuild: 8:30a

Community WOD: 9:30a (programming below)

Rebuild:

3 Rounds for Quality (each segment):

A) Medball V-Ups x 10 reps  

Turkish Get-Ups x 2 reps each side

B) Sumo Deadlift x 10 reps

Windshield Wipers x 20 reps

C) Farmers Press 3x16

Reverse Barbell Curl 3x10

Community WOD:

W/partner. Split work any way you would like.

3 rounds, each round for time, of:

50/35 Assault Bike Calories (Rx+: 60/40)

50 Double Unders (100 Singles) (Rx+:60)

30 Dumbbell Front Squats (Rx+: 40 reps, 50/35)

30 Dumbbell Push Press (Rx+: 40 reps, 50/35)

4 Post Runs or 6 Building Laps (alternating, one partner at a time) (Rx+: 4 Post Runs)

New round starts every 12 mins.

If you finish a round before 12 min is up, your team can use that time to rest before the next round begins.

Friday, October 15

Remember…different schedule today only.

5:30a, 6:30a, 12p (no 7:30a or AM Open Gym today).

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

Sunday: XT Strength 9a

Monday Night Skill Session: Clean and Jerk 6:30pm

Wow….so we did our strict pull-up retest on Wednesday. The results are pretty awesome!

Of the 11 athletes (6 female, 5 male) that we had data on from the baseline/Day 1 test to the end-of-program test, 11 of 11 improved. We had some huge improvements in a couple cases, but averaged 3 more strict pull-ups per athlete. This is great data, and while it shows that we worked together to implement and execute a successful program, it also shows the patience and work needed to really develop that type of strength. This was a 2-month program at 2 sessions/week. So, while we will now pivot away from this particular program to focus on other areas, we will continue to work gymnastics strength and conditioning into our programming. We may come back to this focus in the future, as we now know it was really successful! If you want to repeat the program on your own time, you have the programming and experience/knowledge now to do this (or reach out to me, I can send it to you!) Great job, ya’ll, working hard and making this happen! Keep it going…

Introducing “Foundations”:

Also, we’re excited to announce that we’re bringing back a program designed to onboard new athletes, as well as add development options for those with more experience. We’re calling it “Foundations.” We’ve had a large number of new athletes enter our community (awesome!) and we want to make sure we’re preparing everyone for a lifetime of safe, fun, and effective movement. We also want to give those with more experience opportunities to go back and revisit fundamental movement, as we all need to do regularly. Lastly, we want to give those looking for a lower-intensity, higher-teaching-focus CrossFit-type class an option. As of now, we’ll add these to Wednesday evenings at 6:30pm and combine them with our Monday evening skill sessions at 6:30pm. We will start the first week of November. Foundations is designed to run for 8 sessions each month, and will repeat each month. If you know of someone considering us and may be looking for a lower-intensity entry way into our Group Fitness and/or strength classes, please spread the word about Foundations!

September “Committed Club”

• I figured out how to run a report with total class attendance for a month. I’m interested in really promoting class attendance (not performance) as our primary metric for success here at Pisgah. What matters most, more than programming, PR’s, and free coffee, is just coming and being here. If that happens, you get fitter, and we’re a better, stronger community.

• So…congrats to these athletes that attended 15 or more classes in September!

Grant Sanford 36

Dr. Hingle McCringleberry 22 (aka Austin)

Jason Hendrix 21

Ann Thomasson 20

Lara Brockwell 20

Meg Libby 20

Josh Federman 19

David Ferrell 17

Jamie Sauer 17

Meghan McAdams 15

Group Fitness Programming:

Skill:

Snatch Balance

Sotts Press

Strength:

Squat Snatch 7x2 E2M - Ascending

WOD:

For time:

Row, 1000/850 m

30 Toes-to-bars (Rx+: 50 TTB)

30 Dumbbell Box Step Overs, 50/35 lbs, 20 in

Note: If you came in and did Thursday’s epic journey, you can come in and stay light and focus on technique on the snatches. If really sore, can do the following instead of the WOD above:

NOT for time:

1000/850m Row

30 Sit-Ups

30 bodyweight step-ups (20 in box)

Thursday, October 14

As many of you know, we sought a female coach recently and struggled to find one. We are serious about increasing access to our community and to CrossFit to all populations, as well as sharing resources and empowering people to impact others. We’re excited to announce that we’re rolling out a coaching/fitness professional internship, specifically targeting women and/or people of color, through Pisgah Fitness. Details of the program are HERE. Application is HERE. Our Instagram account is HERE with a post about it. If you know of someone that may be interested, please share!

Rebuild: 5:30pm (programming below)

Group Fitness:

No skill or strength today, team. We’ve got a long grinder today and will need the full class time to get it in. Don’t let the volume keep you away. Can always scale by reducing rounds, weights, etc. We’ll cap this…just come in, move, get better and stronger (physically and mentally). You got this.

Skill:

Strength:

WOD:

6 rounds for time of:

Run, 400 m

20 Burpees

20 Kettlebell Front Rack Walking Lunges, 53/35

Rebuild:

A)

3 rounds for quality of:

7 Feet Elevated Supinated Ring Rows

7 Dumbbell Hammer Curls, pick load

7 Romanian Deadlifts, pick load

Feet Elevated Supinated Ring Rows- pause 1 sec at the top of each rep

B)

3 rounds for quality of:

Narrow Grip Dumbbell Floor Press 12-12-12

Kettlebell Front Rack Walking Lunge 12-12-12

Wednesday, October 13

• Friday, Ben is headed off to visit colleges with his daughter. Unfortunately, due to multiple staff commitments, we’ll need to make the following changes to the schedule Friday.

  • 5:30a class will happen per usual.

  • 7:30a will be cancelled. We will, however, be able to offer a 6:30a class that day. Hopefully, some of the 7:30 regulars can make that one!

  • There will be no AM Open Gym on Friday.

  • The 12p class will happen per usual.

  • These changes are now active on Zen Planner. Thanks for working with us on this one!

• BIG THANKS to everyone that filled out the member survey. We had 49 responses, which is a large segment of our community. We’re excited to break down the data and share it back to you very soon, with a plan of how we are looking at the next few months to few years at Pisgah. We’ll also take time to answer some questions posed. In all, it seems the overwhelming majority of you are pleased with where we are and are going. As always, thank you for being members of this community!

Wednesday Programming:

Skill:

Handstand Practice

Strength:

Strict Pull-Up Test!

We’re wrapping up our gymnastics strength program. This is a retest from Day 1, way back in early August.

Shoulder Press 4-4-4-4-4

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

WOD:

3 rounds for time of:

30/20 Row Calories

15 Pull-ups (Rx+: Chest-to-Bar Pull-Ups, Scaled: Dual DB Bent Over Rows)

10 Handstand Push-ups (Rx+: Strict HSPU, Scaled: Dual DB Shoulder Press)