Friday, November 5

Battle of the Boxes tonight at Beer City CrossFit. Hope to see ya’ll there. Good luck to those participating!

Strength:

Front Squat 1x3 at 65% 1RM

Front Squat 1x2 at 70% 1RM

Front Squat 1x2 at 75% 1RM

Front Squat 1x1 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x3 at 85% 1RM

Rest as needed between sets.

Complete sets every 3 mins for 18 mins.

@ 32X1

WOD:

3 rounds, each round for time, of:

40 Row Calories

30 Barbell Jumping Squats, 45/35

Go every 5 min.

Thursday, November 4

Testing day!

Snatch 1 RM’s (adjusted from the 2rep intervals last week) and an old-school CrossFit benchmark WOD. Let’s go!

Rebuild: 5:30PM (programming below)

Group Fitness:

Warm-Up/Skill:

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Sotts Press

Strength:

Snatch 2-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1: 1x2 at 70% 1RM

Set 2: 1x1 at 75% 1RM

Set 3: 1x1 at 80% 1RM

Set 4: 1x1 at 85% 1RM

Set 5: 1x1 at 88% 1RM

Set 6: 1x1 at 91% 1RM

Set 7: 1x1 at 94% 1RM

Set 8: 1x1 at 97% 1RM

Set 9: 1x1 at 99% 1RM or more

Set 10: 1x1 at 101% 1RM or more

WOD:

“Nancy”

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs (Goblet Squats)

Rebuild:

3RFQ:

A)

DB Z Press; 30X1; x 10-12/each

SA DB Row; 30X1, x 10-12/each

B)

Goblet Cyclist Squat; 41X1 Tempo; 6-8reps; rest 60-90sec
Curtsy Drop Lunge; 20X0; 6-8/leg; rest 60-90sec and back to B1

C)

Turkish Get-Up x6/each

Wednesday, November 3

Almost PR’d our single-day attendance record on Monday! 56 folks got better…59 is our record. Next Monday, Mute Sports will be here to work with all of our classes on jump rope skills and drills, as well as to restock our rope collection. I’m feeling a gym-wide attendance PR…

Nutrition Minute: Found this cool infographic that breaks down the potato vs. sweet potato debate.

Today, a continuation of the split jerk skill and strength we did last week. Same strength format as last Wednesday, but we’ve taken the pause out of the movement. We will be more explosive and certainly faster today. Expect a slight increase in weight from last week.

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

Foundations (Press/Jerk): 6:30pm (programming below)

Skill:

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Strength:

A)

5 Split Stance Press, pick load Every 1:30 for 3 mins.

B)

Split Jerk 1x2 at 80% 1RM

Split Jerk 1x2 at 80% 1RM

Split Jerk 1x2 at 85% 1RM

Split Jerk 1x2 at 85% 1RM

Split Jerk 1x2 at 90% 1RM

Split Jerk 1x2 at 90% 1RM

Rest as needed between sets.

Complete sets every 2:30 for 15 mins.

WOD:

Rx:

Complete as many rounds as possible in 12 mins of:

15/10 Assault Bike Calories

15 Pull-ups

15 Push Press, 115/75 lbs

Scaled:

12/9 Bike

12 DB Push Press

6 Strict Pull-Up (Toe Spot w/negative)

Foundations:

Teach: 

Strict Press 

Push Press 

Split Jerk 

Push Jerk 

Bike 

Strength: 

Beginner 

3x5 Push Press 

Experienced 

4x5 Split Jerk 

WOD: 

AMRAP 10 

2-4-6-8-10-etc.. 

Bike Calories 

Push Press 

Sit-ups 

Tuesday, November 2

November Birthdays!

Cavan Fitzsimmons 11/1

Megan Snead 11/11

Landon Williams 11/19

New merch! Retro font, comes in long sleeve t, crewneck sweatshirt, also ladies’ tank top. Check it out by clicking this link! VINTAGE PISGAH

As promised, our lone long grinder this week lands in today’s group fitness classes. Rebuild and XT Strength options also hitting today for those that may want an alternative.

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness:

Skill: 

-

Strength:

-

WOD:

“Helton”

3 rounds for time of:

Run, 800 m

30 Dumbbell Squat Cleans, 50/35 lbs

30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Rebuild:

A)

1. Deficit Romanian Deadlift; 3111 Tempo x 6-8reps; rest 60-90sec
2. Dips; 3111 x 6-8reps; rest 60-90sec and back to A1

B)

1. Plate Loaded Cossack Squat; 21X0 Tempo x 6-8/leg; rest 60-90sec
2. Crossbench DB Pull Over; 3110 x 6-8 reps; rest 60-90sec and back to B1

If time, L-sit taps (3x10) and 4-count flutter kicks (3x10)

XT Strength:

Squat Clean 5-4-3-2-1

Speed Skater 3x20

L sit taps 3x10

Bench 5-4-3-2-1

Pistol 3x12

4-count Flutters 3x10

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)