Monday, Jan 9

“Smoking kills. If you're killed, you've lost a very important part of your life.” - Brooke Shields

Strength 

Strict press 6x5/65% 

Wtd. Pull-up 6x5/65%

Reps 3-6x65% of reps

Time 3-6x65% of time

Metcon

Amrap 12 

8 snatches 95/65

24/18 cal bike 

XT 

Snatch 6x2/65%

Sunday, Jan 8

“Age is something that doesn't matter, unless you are a cheese.” - Luis Bunuel

“Erica”

5 rounds

Amrap 3:00

3 box jumps

6 push-ups

9 air squats

12 sit-ups

Rest 1:00

Saturday, Jan 7

“There cannot be a crisis next week. My schedule is already full.” - Henry Kissinger

Rebuild 

3 sets 

10 DB lateral raise 

10 DB straight arm fly 

10 Split squats 5/5 

3 sets 

10 DB shrug 

10 Band pull apart 

10 Single leg deadlifts 5/5

Community WOD 

Amrap 30:00 for max reps on the Dumbbell:

Teams of 3  

Run 200m 

DB snatch 

Rest 

Row 200m 

DB C&J 

Rest 

*one buddy per station, time dictated by run and row.

Friday, Jan 6

“If you want a guarantee, buy a toaster.” - Clint Eastwood

Member Questions

Why don’t we have specified rest periods during our strength and rebuild days?

Great question! During certain programs rest periods can be utilized to enhance our conditioning

( resting <1:30 ) or to enhance our strength ( resting >3:00 ) but for most people most of the time, resting until you feel mostly recovered from your previous set is the best rule of thumb, this usually ends up being ( 1:30-2:30 ) which is the perfect sweet spot in time for general fitness.

Strength

Strict press 

Weighted pull-up 

Front squat 

3 x 6 / 55% 

Pull-up variations: 

Rep max 3x55% of reps 

Time max 3x55% of time 

Metcon 

Amrap 20

10m crawl 

10m walking lunge 

10m LA farmer carry 70/53 

10m RA farmer carry 70/53

*trade full rounds with a buddy 

XT 

Reverse lunge 5 x 6 / 55% of front squat 

2 x 1:00 suitcase hold, per hand 

Thursday, Jan 5

“We are all here on earth to help others; what on earth the others are here for I don't know. “

- W. H. Auden

Rebuild 

3 sets 

8 DB Cuban presses  

8 DB Kneeling curls 

4 Jefferson curls 

Metcon

42-30-18

Cal row 

21-15-9 

Toes to bar 

Burpees over the rower 

Rebuild 

5 sets 

1-6 Strict ttb 

6-8 Underhand yates row *pause at top 

6-12 true push-ups 

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