Tuesday, Jan 24

“It is no measure of health to be well adjusted to a profoundly sick society.” - J. Krishnamurti

(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

Rebuild 

4 rounds

Seated barbell good morning 6 reps

Plate half moon 6 reps per side

Single leg v-up 6 reps per side

Metcon

10 rounds for time: 

1 Rope Climb

5 Burpees 

12/9 cal Row 

*20 minute time cap 

Rebuild 

Banded glute march  6-12 per side 

Ring hammer curl x 6-12 

Dumbbell plank pull through 6-12 per side 

Monday, Jan 23

“There are two ways to be fooled. One is to believe what isn’t true. The other is to refuse to accept what is true.” - Soren Kierkegaard

(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

Strength 

Strict press 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Pull-up 4 x 3 

Metcon

Amrap 10 

15/12 cal Bike 

10 Medball cleans

10 DB/KB jerks (heavy)

*5/5 on jerks 

XT

C&J 

55% / 2 

65% / 2 

75% / 2 

85% / 4 x 2 

Sunday, Jan 22

“Small minds discuss people. Average minds discuss events. Great minds discuss ideas.”

- Eleanor Roosevelt (This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

“Victoria”

8 rounds for max reps:

2:00 work / 1:00 rest

5 KB squats

50’ carry

5 KB good mornings

50’ carry

5 KB cossack squats

Saturday, Jan 21

“Fine art is knowledge made visible.” Gustave Courbet

Rebuild 

4 rounds 

Pike L - sit lifts 8

Cuban Press 8 

Yates Row 8 

4 rounds 

Jefferson curl 4 

Candle stick roll up 4 

Suitcase carry 100’ 

Community WOD 

Amrap 8 

20 double unders 

20 SA push press 10 / 10

Rest 2 

Amrap 8 

1 Rope climb 

10 Goblet lunges 

Rest 2 

Amrap 8 

Bike 9/6 

9 burpees

*alternate movements with a buddy.

Friday, Jan 20

“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”

E. M. Forster

Strength 

Strict press 

55% / 4

65% / 4

75% / 5 sets of 4 reps

Pull-ups 

5 sets of 4 reps

Metcon 

Amrap 15

15 / 12 cal row 

10 wall balls 20/14 

5 deadlifts 205 / 155 

XT 

Deadlift

55% / 4

65% / 4

75% / 5 sets of 4 reps

Thursday, Jan 19

“The power to question is the basis of all human progress.” Indira Gandhi

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding: Tuesday 5:30am & 12:00pm

Dropping: Tuesday and Thursday 6:00am

Rebuild 

4 rounds 

handstand hold :30

hanging leg raise 5

Lateral step-up 6-12 each 

Metcon

5 rounds 1:00 each 

Ball Slams 20/10 

10m Goblet carry 70/53

10m Shuttle run  

1:00 rest 

*each movement will be performed for max reps during each minute.

Rebuild 

4 rounds 

GHD face down hold :30 

Ring y raise 8

Kneeling curl 8

Wednesday, Jan 18

“How many people here have telekenetic powers? Raise my hand.” - Emo Philips

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding: Tuesday 5:30am & 12:00pm

Dropping: Tuesday and Thursday 6:00am

Strength 

Front squat 
55% / 4

65% / 4

75% / 5 x 4 

Metcon

3 rounds for time:

50 double unders 

5 deadlifts 

5 hang cleans 

5 push jerks 

5 front squats 

135/95

XT 

C&J

2 / 55%

2 / 65%

5 x 2 / 75% 

Tuesday, Jan 17

“Housework can't kill you, but why take a chance?” - Phyllis Diller

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding: Tuesday 5:30am & 12:00pm

Dropping: Tuesday and Thursday 6:00am

Coach Rainy shirts are in!

If you placed an order please Venmo Hanna @hannalovespizza $20.86.  If you missed out and would like to order one, DM @pisgahfitness on Instagram and we can get another round.

Rebuild 

3 x 10

SA KB bridge press 

Bird dog row 

Hollow rocks 

Metcon

Terrible Tuesday 

For Time:

50 cal row 

50 cal bike 

50 burpees 

50 cal bike 

50 cal row 

*time cap 20:00

Rebuild 

4 rounds 

20 Band pull aparts 

Face up GHD hold :30 

Top dip hold :15

Monday, Jan 16

“What is art but a way of seeing?” - Saul Bellow

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding:

Tuesday 5:30am & 12:00pm

Dropping:

Tuesday and Thursday 6:00am

Strength

Strict press 

55% / 4

65% / 4

75% / 5 x 4  

Pull-up 5 x 4

Metcon

20/15 cal bike buy-in 

4 rounds for time: 

10 Devil presses 50/35 

10 Thrusters 50/35 

10 Reverse lunges 50/35 

20/15 cal bike cash out 

**Time cap 20:00

XT 

Snatch

55% / 2

65% / 2

75% / 5 x 2

Sunday, January 15

Women’s WOD: 9:30AM

4 rounds: 

Amrap 5 

Buy in: pole run 

15 KB swings 

10 push presses

5 toes to bar 

Rest 1:00 

Saturday, Jan 14

“When we ask for advice, we are usually looking for an accomplice.” - Saul Bellow

Rebuild 

4 rounds 

Suitcase carry 100’

GHD face up hold :30

Sled push 100’

Bottoms up carry 100’

GHD face down hold :30

Sled drag 100’

Community WOD 

Amrap 10

10 box overs

10 sit-ups

*while Buddy does 25/20 cals

Rest 5:00

Amrap 10

10 med ball cleans

10 ring rows

*while buddy does 25/20 cals

Friday, Jan 13

“ch, ch, ch, ah, ah, ah” - Jason Voorhess ( Friday the 13th )

Member Questions

Ok, so… Lots of questions about pull-ups, rightfully so, we have a vast amount of personal deviation within gym. So, to accommodate that, I’m ( Jacob ) providing more flexibility with in the sets / reps. This will only enhance results. So rather than a structured 5 x 6, you’ll see, 1-6 reps per set, 9-30 total reps, and the percentage. as the program progresses and the percentages rise, the amount of reps per set and total reps per session will decrease. How many should you do? Do what you can until majority of the class is done with the pull-up section, don’t stress about doing as many as possible, just do a strong set, not close to failure, then rest until ready and repeat, keep track of total reps on the board.

Strength

Strict press 6x5/65% 

Weighted Pull-up 55-65% / 1-6 reps per set / 9-30 total reps

Reps 3-6 sets of 65% of your max set

Time 3-6 sets of 65% of your max time

Metcon 

10 rounds 

5 Deadlifts 225/155

10 Push-ups 

XT 

Deadlift 6x5/65% 

Thursday, Jan 12

“What I am looking for is a blessing not in disguise.“ Jerome K. Jerome

Gym Happenings

 Thursdays at 6:30pm, Recovery WOD

Recovery WOD is open to anyone in recovery from addiction hoping to build community and have fun.  This class includes a warm up, strength and conditioning and opportunity to develop connections with peers.  This space encourages anonymity of it's participants and there is no need to identify in anyway to attend.  

Rebuild 

4 sets 

6/6 Bird dog row 

6/6 SA bridge press 

8 Hollow rocks 

Metcon

Amrap 20 

5 toes to bar 

10 box jumps 

20/15 cal row 

Rebuild 

4 rounds 

10 4 way dead bugs

10 Kneeling curls

10 Cuban presses

Wednesday, Jan 11

“It's amazing that the amount of news that happens in the world every day always just exactly fits the newspaper.” - Jerry Seinfeld

Strength 

Front squat 6x5/65% 

Metcon

6 rounds: 

6 C&J 115/75

9 bar facing burpees 

XT

C&J 6x2/65% 

Tuesday, Jan 10

“What I am looking for is a blessing not in disguise.“ Jerome K. Jerome

Gym Happenings

Reminding Everyone About Coaches Kays Amazing Classes!

Sundays at 9:30am, Women’s WOD

Women's WOD is a workout for anyone who identifies as a woman!  It is a 45min session that includes a warm-up and a longer conditioning workout.  The class creates a supportive environment, is open to all skill levels, and aims to build a caring, community.  

 Thursdays at 6:30pm, Recovery WOD

Recovery WOD is open to anyone in recovery from addiction hoping to build community and have fun.  This class includes a warm up, strength and conditioning and opportunity to develop connections with peers.  This space encourages anonymity of it's participants and there is no need to identify in anyway to attend.  

Rebuild 

4 sets 

6/6 Bird dog row 

6/6 SA bridge press 

8 Hollow rocks 

Metcon

Amrap 20 

5 toes to bar 

10 box jumps 

15/12 cal row 

Rebuild 

4 rounds 

10 4 way dead bugs

10 Kneeling curls

10 Cuban presses

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