Wednesday, Jan 4

“Never let your sense of morals get in the way of doing what's right.” - Isaac Asimov

Gym Happenings

T-Shirts!! If you’ve recently placed an order for t-shirts, please Venmo the gym, or pay cash to a coach ( $20 ) before Monday, January 9th. The order will go out next Tuesday, and you must pay upfront to receive your shirt. *Rainy shirts will wait until the next batch ( coming very soon ). Thanks!

Strength 

Sets of 1 

50,60,70,80,90,100%

Front squat 

Metcon

Amrap 15 

15 cal Bike 

10 Wall balls 

5 Box jump over 

XT 

Box jump 5 x 3

3 x 1:00 back squat hold at sticking point 45/35

Tuesday, Jan 3

“Laziness is nothing more than the habit of resting before you get tired.” - Jules Renard

Gym Happenings

T-Shirts!! If you’ve recently placed an order for t-shirts, please Venmo the gym, or pay cash to a coach ( $20 ) before Monday, January 9th. The order will go out a week from today and you must pay upfront to receive your shirt. *Rainy shirts will wait until the next batch ( coming very soon ). Thanks!

Rebuild

4 sets 

6/6 Bird dog row 

6/6 SA KB bridge floor press 

8 Hollow rocks 

Metcon

11 rounds for time: 

9/6 cal row 

7 10m shuttle sprints 

5 strict ring dips 

Rebuild

3 rounds 

Dip top hold - max 

Side bends - 12 

Curtsy lunge - 12

Monday, Jan 2

“My fake plants died because I did not pretend to water them.” - Mitch Hedberg

Gym Happenings

New Program! so….. for the next 8 weeks, we will be focusing on: Strict Press, Pull-Up, Front Squat for our strength program. Make sure that if you miss any of these strength sessions this week that you make them up before next week so you’ll have numbers to go off of. The best strength program is the one you do 3 days a week for a year, so make sure you’re here most days. You’re also welcome to stay after class any day of the week and make up missed strength sessions. Now, I know what you might be thinking, “sure, I can build up to a heavy 1 on press and front squats but I can’t do a single pull-up!” No worries, we have plenty of options to help you rapidly progress over the next couple months to get your first pull-up! Enjoy!

Strength

Sets of 1 

50,60,70,80,90,100%

Strict press 

Pull-up

Metcon

5 rounds for time: 

50 double unders 

5 Deadlifts 275 / 185 

XT

Deadlift 5 x 6 / 55%

1:00 face down GHD hold

Sunday, Jan 1!

“May all your troubles last as long as your New Year’s resolutions.” —Joey Adams

“Meg”

For time:

100 calories on the rower

100 calories on the bike

100 burpees

*Done alone or with a buddy.

Saturday, Dec 31

Rebuild 

4 sets of 6 

GHDSU 

Kneeling curl 

True push-up 

4 sets of 6 

Hip ext. 

Hollow tricep ext 

Single arm ring row 

Community WOD 

5 rounds for time 

*400m ball run 

40 wall balls 

20 burpees 

*run together, one ball

Friday, Dec 30

“People who think they know everything are a great annoyance to those of us who do.”

Isaac Asimov

Clean 

1 x 55% 

1 x 65% 

1 x 75% 

1 x 85% 

1 x 85+%

WOD

5 rounds for time: 

2 rope climbs 

10 goblet reverse lunges 

53/35 

30 double unders 

XT 

Clean deadlift 

6  x 5 / 55%

Thursday, Dec 29

“Always remember that you are absolutely unique. Just like everyone else.” Margaret Mead

Rebuild 

4 rounds

Crawl 50’ 

Ring tricep ext. 8 

Ab mat back ext. 12 

WOD

5 rounds for max reps

1:00 Bike 

1:00 Burpee box jump overs 24/20”

1:00 rest 

Rebuild 

3 rounds 

Side plank :30 each 

Sled push 50’ 

Hex press 8

Wednesday, Dec 28

No man has a good enough memory to be a successful liar. Abraham Lincoln

Gym happenings

WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )

Snatch

1 x 55% 

1 x 65% 

1 x 75% 

1 x 85% 

1 x 85+%

WOD

21-15-9 

OHS 75/55

SDLHP 

XT 

Overhead squat 

6 x 5 / 55%

Tuesday, Dec 27

“I have a lot of growing up to do. I realized that the other day inside my fort.”
—Zach Galifianakis

Gym happenings

WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )

Rebuild 

4 rounds 

D ball carry 100’ 

Landmine twist 8/8

Banded Glute bridge 8 

WOD

Buddy 5k 

*row 5k with a buddy for time, trade off meters however you would like. 

Rebuild

3 rounds 

Seated band row 12

V-ups 10

Back ext. 8

Monday, Dec 26

“Eggs are fantastic for a fitness diet. If you don’t like the taste, just add cocoa, flour, sugar, butter, baking powder and cook at 350 for 30 minutes.” — Anonymous

Gym happenings

WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )

Bio: my name is Amitai Klitsner, I’ve been a movement student, and practitioner for 5 years. In that time I’ve been exposed to movement teachers and practices in 4 continents from capable and dedicated teachers. 

You are invited to join me and the team at Pisgah fitness for a 2 hour workshop that will dive into non linear conditioning and partnered games. 

The thought behind non linear conditioning, is that the demands of day to day life do not occur on one plane at a time. We often need to problem solve in dynamic ways that occur with motions that cross many planes. 

The product of engaging in tasks that require non linear responses is that we develop more ability over time to articulate, and stabilize, within larger ranges of motion. 

Partnered games are a great tool to explore these concepts and we will be utilizing them throughout this 2 hour session. 

We welcome people being of all backgrounds and abilities to attend. The underlying goal of these practices are to meet the participants at their current capacity and provide an appropriately engaging challenge.

Jerk 

1 x 55% 

1 x 65% 

1 x 75% 

1 x 80%

1 x 85% 

1 x 85+% 

*If it’s feelin’ good, go ahead and find a heavy single. if not, do a couple sets at 85%.

WOD

AMRAP 12 

5 strict pull-ups 

7 strict HSPU 

9 jump squats 

XT 

Strict press 

6 x 5 / 55%

Saturday, Dec 24

“Dad, you taught me everything I know about exterior illumination.” — Clark Griswold

Happy Holidays Ya’ll!

Rebuild 

3 sets 

Ring Y raise 8 

Glute bridge 8 

Plate slides 8 / 8 reps 

3 sets  of 12 each 

Kneeling DB lateral raise 

Kneeling curls 

Ring tricep extensions 

Community WOD 

3 rounds 

1 min on, 1 min off 

DB box overs 50 / 35lb , 24 / 20”

Sled Push

Row Cal 

DB snatch 50 / 35

Bike cals 

Friday, Dec 23

“I never feel more alone than when I’m trying to put sunscreen on my back.”
—Jimmy Kimmel

Jerk 

2 x 50% 

2 x 60% 

2 x 70% 

3 x 2 - 80% 

WOD

5 rounds for time: 

5 clean and jerk 155 / 105

20 cal bike 

XT 

Strict press 

2 x 50% 

2 x 60% 

2 x 70% 

3 x 2 - 80%

Thursday, Dec 21

“My Mama says that alligators are ornery because they got all them teeth and no toothbrush.” — Bobby Boucher (Adam Sandler), The Waterboy

Rebuild 

3 rounds 

8/8 Split squat 

12 Ring face pull 

50’/50’ Suitcase carry 

WOD

Amrap 20 

100 push-ups 

200 air squats 

300 double unders 

*partition reps however 

Rebuild 

4 rounds 

8 DB Hex press 

8 cyclist squats 

100’ Sled push

Wednesday, Dec 21

“I walk around like everything’s fine, but deep down, inside my shoe, my sock is sliding off.”
— Anonymous

Clean 

2 x 50% 

2 x 60% 

2 x 70% 

3 x 2 - 80% 

WOD

Amrap 15 

7 toes to bar 

9 deadlift 185/125 

15/12 cal row 

XT 

Clean deadlift 

2 x 80% 

2 x 90% 

2 x 100% 

3 x 2 - 110%

Tuesday, Dec 20

“I’m not superstitious, but I am a little stitious.”
—Michael Scott (Steve Carrell), The Office

Rebuild 

3 rounds 

8/8 single arm dumbbell bench 

8/8 single arm dumbbell row 

50’/50’ single arm bottoms kettlebell up carry 

WOD

3 rounds

AMRAP 3:00

9 thruster 75 / 55 

9 burpee over bar 

1:00 rest 

Rebuild 

5 sets 

5/5 KB thrusters 

5 (4way) dead bugs

Monday, Dec 19

“Insomnia sharpens your math skills because you spend all night calculating how much sleep you’ll get if you’re able to ‘fall asleep right now.’” — Anonymous

Snatch

2 x 50% 

2 x 60% 

2 x 70% 

3 x 2 - 80% 

WOD

4 rounds for time 

20 kettlebell swings 

20/15 cal bike 

XT 

Snatch deadlift 

2 x 80% 

2 x 90% 

2 x 100% 

3 x 2 - 110%

Sunday, Dec 18

“Never follow anyone else’s path. Unless you’re in the woods and you’re lost and you see a path. Then by all means follow that path.”— Ellen DeGeneres

“Gillian”

30-24-18-12-6

Double unders

Ball slams 20lb

Calorie row

Saturday, Dec 17

“I love being married. It's so great to find that one special person you want to annoy for the rest of your life.” — Rita Rudner

Rebuild 

3 rounds 

6/6 Landmind press

50’ Sled pull 

6/6 Land mine cork screw 

3 rounds 

50’ Sled push 

6/6 Land mind rows 

6/6 Land mind twist 

Community WOD 

12 days of Christmas!

1 - Strict pull-up 

2 - Box jump overs 

3 - Push-ups 

4 - Wall balls 

5 - Cal row

6 - Air squats 

7 - Cal bike 

8 -  Kettlebell swings 

9 - Burpee 

10 - Alternating DB snatch 

11 - Toes to bar 

12 - SA alternating devil press 

Friday, Dec 16

“Before you marry a person, you should first make them use a computer with slow internet to see who they really are.”— Will Ferrell

Jerk 

55% - 3 reps

65% - 3 reps

75% - 4 sets of 3 reps

WOD 

8 rounds for max calories

1:00 bike 

1:00 row 

1:00 rest 

XT 

Push press ( Use 80% of your jerk as your push press 1rm )

55% - 3 reps

65% - 3 reps

75% - 4 sets of 3 reps

Thursday, Dec 15

“Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.”
— Jack Handey

Rebuild 

3 rounds 

Side plank :30 each 

Band pull apart 20 

Glute walks 25’ each 

Forward, backward, lateral 

WOD 

Amrap 18

4 Strict pull-ups 

8 axle front rack lunges 

1 pole run 

Rebuild 

3 rounds 

8 Kneeling axle curl 

8 axle front rack lunges

 8 axle RDLs