Wednesday, Oct 5

“The day is always his who works with serenity and great aims.” - Ralph Waldo Emerson

WOD

2 Rounds for time:

Run, 800 m

4x 50’ Sled Push or Drag (Down and Back, outside parking lot, twice. Set a “challenging, but doable” weight. Should be breathing HARD after your 2 down and backs)

Row, 500 m

40 Burpee Broad Jumps (min: 3’/jump)

XT

Deadlift 1rm

Tuesday, Oct 4

“One of the most common ways for the modern person to maintain self-deception is to keep busy all the time.” - Daniel Putnam

Strength

Every 1:30 for 18 mins, alternating between:

20 Banded Lying Leg Raises @1010

10 Barbell Roll-Outs @3010

10 Tempo Strict Pull-ups @2110

WOD

5 rounds for time of:

18 Kettlebell Swings, pick load

12 Kettlebell Goblet Reverse Lunges, pick load

9/6 Assault Bike Calories

Rebuild

Every 1:30 for 13:30 mins, alternating between:

25 Banded Overhead Tricep Extensions @10X0

8 Supinated Grip Bent Over Rows, pick load @2111

GHD Hip Ext. Hold 1 min

Monday, Oct 3

“There is virtue in work and there is virtue in rest. Use both and overlook neither.” - Alan Cohen

Gym Happenings:

Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out.  Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.

XT is back! Today you have the option to do the WOD or continue on your lifting instead!

Strength

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Athlete Instructions

Take 20 mins to build to a 1 RM.

WOD

Complete as many rounds as possible in 10 mins of:

5 Strict Handstand Push-ups

10 Ring Dips

15 Push-ups

30 Double Unders

XT 

EMOM 10

EMOM 5 (1st 5 min)

3-5 Shoulder Press (set weight to “challenging but do-able”)

EMOM 5 (2nd 5 min)

5 Push Press (should be slightly heavier than shoulder press weight)

Saturday, Oct 1

 “A good artist lets his intuition lead him wherever it wants.” - Lao Tzu

Rebuild

3 RFQ

14-20 SA KB Z Press (7-10/each) @3111

14-20 (7-10/each) Dbl KB Front Rack Cossack Squat @3111

100’ Dbl KB Front Rack Carry

3RFQ

16-20 Glute Bridge SA Press @31X1

KB Hollow Body Flutter Kick (accumulate :45)

16-20 Crossbody RDL (single KB) @3111

Side Plank ::45/each side

Community WOD

Buy In: 100 Partner Med Ball Sit-Up

Not to exceed 5:00. At 5:00 mark, teams will begin:

AMRAP (As Many Reps As Possible) for 20 minutes.

Partner A runs for 400 meters while Partner B does an AMRAP of:

20 Kettlebell Swings

20 Box Jumps

When Partner A returns, Partner B does the run while Partner A does the swings and box jumps.

At 25:00 mark, teams will begin

Cash Out: 60 burpees (alternating. Partner A does a rep, then B does one, etc…)

Friday, Sept 30

“Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.” - Steve Jobs

WOD

5 rounds, each round for time, of:

Row, 500 m

50 Double Unders

15 Deadlifts, 225/155 lbs

**Go every 6 mins

Thursday, Sept 29

“The noblest pleasure is the joy of understanding.”

- Leonardo da Vinci

Wanna test your fitness outside of the gym and have a blast with amazing people while doing it? Coach Kay signed up for a spartan Race and needs a team, lets go have some fun!

Here are the details: https://race.spartan.com/en/race/detail/7602/overview

WOD

For time:

Run, 800 m

20 Ground-to-Overheads, 135/95 lbs

20 Alternating Front Rack Lunges, 135/95 lbs

Run, 800 m

20 Alternating Front Rack Lunges, 135/95 lbs

20 Ground-to-Overheads, 135/95 lbs

Run, 800 m

 REBUILD A

3RFQ

12-16 Filly Press @21X1

20 Goblet Lunges (10/each) @2111

12-16 Lateral Box Step-Downs (6-8/each - Pistol skill work) @3111

REBUILD B

Every 1:30 min for 18 mins, alternating between:

10 Supinated Bent Over Rows, pick load @21X0

20 Prone Lying Banded Hamstring Curls @1010

max rep Strict Pull-ups, 1 min

8x 4-Count Squat Compressions @2222

Wednesday, Sept 28

“If you don’t know where you’re going, any road will get you there.” - Yogi Berra

Strength

Tempo Front Squat 1x3 at 70% 1RM @32X1

Tempo Front Squat 1x2 at 75% 1RM

Tempo Front Squat 1x2 at 80% 1RM

Tempo Front Squat 1x1 at 85% 1RM

Tempo Front Squat 1x1 at 87% 1RM

**Complete sets every 2 mins.

WOD

21-15-9 reps, for time of:

Assault Bike Calories

Back Squat, 135/95 lbs

Tuesday, Sept 27

“Absolute certainty is a privilege of uneducated minds and fanatics. It is, for scientific folk, an unattainable ideal.” - Cassius Jackson Keyser

STRENGTH

5 rounds for quality of:

4 Tempo Bench Press, pick load @20X1

Rest 1:30

8 Ab Wheel Roll Outs @3020

Rest 1:30

WOD

2 rounds for max reps of:

max rep Assault Bike Calories, 1:30

Rest 30 secs

max rep Ring Dips, 1:30

Rest 30 secs

max rep Row Calories, 1:30

Rest 30 secs

max rep Push-ups, 1:30

Rest 30 secs

Rebuild

4 rounds for quality of:

8 Tempo Dumbbell Press, pick load @2110

Rest 45 secs

8 L/8 R Single Leg Hip Bridges @3011

Rest 45 secs

Bottoms-up Kettlebell Carry, pick load, L 100 ft/R 100 ft

Rest 45 secs

Monday, Sept 26

“Life is the art of drawing sufficient conclusions from insufficient premises.” - Samuel Butler

Strength / Skill

A - Part 1

1x [ 1 Halting Snatch Deadlift + 1 Snatch ], pick load

Every 1:30 for 9 mins.

A - Part 2

1 Snatch, 90% 1RM

Every 1 min for 4 mins.

WOD

For time:

15 Snatches, 115/75 lbs

30 Pull-ups

12 Snatches, 115/75 lbs

24 Pull-ups

9 Snatches, 115/75 lbs

18 Pull-ups

Saturday Sept. 24

“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” - Amy Poehler

Rebuild

3 RFQ

15-20 Good Mornings @2111

20 Single Leg Glute Bridges

20 Goblet Lunges

Every 2 mins for 18 mins, alternating between:

4 Turkish Get-Ups (2/side)

KB Side Bends (:30/side)

Weighted Plank, 1:00-1:15

Community WOD

Complete as many rounds as possible in 30 mins of:

25/18 Assault Bike Calories

45 Dumbbell Deadlifts, 50/35 lbs

500m Row

30 Dumbbell Hang Clean & Jerks, 50/35 lbs

2 Post Runs

15 Devil Press, 50/35 lbs

*With a buddy or alone

Friday, Sept 23

 “You never know how strong you are until being strong is your only choice.” - Bob Marley

WOD

6 rounds, 4 mins each, for max reps of:

Run, 400 m

40 Double Unders

10 Chest-to-bar Pull-ups

max reps in remaining time Snatches, 135/95 lbs

Rest 2 mins

Thursday, Sept 22

“Not only must we be good, but we must also be good for something.” - Henry David Thoreau

Upcoming:

Fall Social Event!

Our very own Jay Moye is playing a show next Saturday, Sept 24th at One World Brewing from 5-8:00. If you’ve never heard Jay play, well, you’re in for a real treat, hope to see ya’ll there!

https://oneworldbrewing.com/event/doss-church-the-unholy-noise-2022-09-24/

Strength

3 rounds for quality of:

5 L/5 R Front Rack Split Squats, pick load @4211

Rest 1 min

5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load @6011

Rest 1 min

WOD

"Nitrous"

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

REBUILD

3RFQ

10-14 Landmine Rows @21X1

20 SA KB Swing 

10-20 GHD Sit-Ups @21X1 (20 Weighted Sit-Ups @21X1)

Wednesday, Sept 21

“Don’t speak unless you can improve upon the silence.” - Jorge Luis Berges

• Hey…it’s cooler outside, time to get everyone together!! This Saturday, 5pm, at One World West Brewing, let’s gather as a community and watch PF member Jay Moye’s band play outside. It should be a fun, casual chance for us to hang out, hear some awesome music, have a beer (or not) and see everyone in normal attire! Bring it!!

Two wod’s today!

WOD A

AMRAP 15 mins: Rows, Box Jumps, and Dumbbell Push Press

Complete as many rounds as possible in 15 mins of:

Row, 500 m

10 Box Jumps, 24/20 in

10 Dumbbell Push Press, 50/35 lbs

Athlete Instructions

Box Jumps- step down

Rest 5 minutes and when the clock reaches 20:00, complete B...

WOD B

AMRAP 15 mins: Assault Bike Calories and Wall Balls

Complete as many rounds as possible in 15 mins of:

30/20 Assault Bike Calories

20 Wall Balls, 20/14 lbs

Tuesday, Sept 20

“Great effort is required to arrest decay and restore vigor.” - Horace

Strength

4 rounds for quality of:

8 Tempo Romanian Deadlifts, pick load @30X1

Rest 45 secs

10 L/10 R Russian Step-ups

Rest 45 secs

8x 4-Count Squat Compressions @2222

Rest 45 secs

WOD

For time:

Run, 800 m

80 Alternating Dumbbell Reverse Lunges, pick load

Run, 800 m

*Alternating Dumbbell Reverse Lunges- held in farmer carry

Rebuild

3 RFQ

20 Russian Twists

20 DB Reverse Lunges @ 2111

20 Windshield Wipers

20 Banded Pull-Aparts

Monday, Sept 19

“Most folks are about as happy as they make up their minds to be.” -Abraham Lincoln

Strength

5 Tempo Shoulder Press, pick load @20X1

Every 2 mins for 10 mins ( 5 sets )

WOD

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups (DB Shoulder Press)

9 Ring Dips (Box Dips)

12 Toes-to-bars (V-Ups)

Saturday, Sept 17

“Art is the act of triggering deep memories of what it means to be fully human.” ― David Whyte

Upcoming:

Fall Social Event!

Our very own Jay Moye is playing a show next Saturday, Sept 24th at One World Brewing from 5-8:00. If you’ve never heard Jay play, well, you’re in for a real treat, hope to see ya’ll there!

*Jay is also playing tonight (Friday) at Taco Billy!

https://oneworldbrewing.com/event/doss-church-the-unholy-noise-2022-09-24/

Rebuild

Every 1:30 for 18 mins, alternating between:

20 Prone Lying Banded Hamstring Curls @1010

10 Barbell Roll-Outs @3010

Superman Punch, 1 min

Every 2 mins for 18 mins, alternating between:

15 Glute Bridge, pick load

8 L/8 R Single Arm Kettlebell Rows, pick load @21X0

Side Plank, L 45 secs/R 45 secs

Community WOD

Guest Coach!

Chip Conrad @bodytribe

https://www.instagram.com/p/CiTKYqQvPhH/?hl=en

• All are welcome.

• No charge.

• We will accept donations @pisgahfitness to offset the fee we’re paying Chip to come and coach today. No pressure. If you feel like donating, great, and thanks!

Friday, Sept 16

“Meditation is a social and political act. Listening and not-doing are actions far more powerful than most of us have yet begun to realize.” ― Joan Tollifson

Reminder:

We have guest coach Chip Conrad in town who will be leading out community WOD at 9:30. Whatever he has planned for us is a complete surprise and sure to be a BLAST! So don’t miss it!

WOD

“Kelly”

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

Thursday, Sept 15

“The meaning of life is whatever you ascribe to it.” - Joseph Campbell

Strength

Every 1:30 for 18 mins, alternating between:

12 Dumbbell Death Marches, pick load @3011

12 Barbell Hip Thrusts, pick load @20X1

Banded Palloff Hold, L 30 secs/R 30 secs

WOD

5 rounds for time of:

15/10 Assault Bike Calories

5 Burpees

10 Single Arm Dumbbell Snatches, pick load

REBUILD

3RFQ

8-12 KB High Pulls @2111

8-10 KB OHS @3111

10-14 DB Plank Pullthroughs (5-7 each arm)

Wednesday, Sept 14

“The world belongs to the energetic.” - Ralph Waldo Emerson

Strength

1 Clean & Jerk, pick load

Every 2 mins for 24 mins.

Athlete Instructions

Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!

WOD

3 rounds for time of:

21/15 Row Calories

15 Pull-ups

9 Clean & Jerks, 135/95 lbs

Tuesday, Sept 13

“Human excellence is a state of mind.” - Socrates

Strength

Every 1:30 for 18 mins, alternating between:

10 Tempo Dumbbell Arnold Press, pick load @2111

8 Supinated Grip Bent Over Rows, pick load @21X0

10 Tempo Ab Wheel Roll Outs @3011

Side Plank, L 45 secs/R 45 secs

WOD

Complete as many rounds as possible in 12 mins of:

12 Front Squats, 115 / 75 lbs

12 Ring Dips

12 Toes-to-bars

Rebuild

3 RFQ

8-10 Cyclist Squats @2111

8-12 Dips @2111

8-12 Strict Knee Raises or V-Ups @2111