Sunday, Jan 29

“I dated a guy who played bad guys in movies all the time, and I think he was just a bad guy.”

- Jennifer Coolidge

Women's WOD 

5 rounds 

400m Run

20 Swings 

15 Goblet Squats 

10 Push Presses 

All performed with one kettlebell, RX = 35lb

Saturday, Jan 28

“May you live all the days of your life.” - Jonathan Swift

Rebuild

4 sets 

Suitcase carry 100’

Ring Face pulls 8

Toe raise 15

4 sets

Calf raises 15

Kneeling fat bar curl 8

D ball carry 100

Community WOD 

For time: 

150 cal Row

150 Push-ups 

150 cal bike 

*30 minute time cap 

**one buddy does above while other buddy does: 

-hollow hold during row 

-superman hold during push-ups 

-squat hold during squat 

Friday, Jan 27

“What do you hang on the walls of your mind?” - Eve Arnold

Strength 

Strict press 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Pull-up 4 x 3 

Metcon 

5 rounds for time: 

10 DB snatches ( heavy ) 

10 20m shuttle runs (200m) 

*20m shuttle = 10m out & back 

XT

Snatch 

55% / 2 

65% / 2 

75% / 2 

85% / 4 x 2 

Thursday, Jan 26

“Happiness and moral duty are inseparably connected. “ - George Washington

Rebuild

4 sets 

Half kneeling windmill 5/5 

Seated hamstring curl 10-15

*pause at peak contraction 

Curl to halo 5/5 

Metcon

Amrap 20: 

20 double unders 

20 air squats 

20 double unders 

20/15 cal bike

Rebuild

4 sets 

Crawl 50’ 

Sled push 100’ 

Cyclist squat 10 reps 

Wednesday, Jan 25

“Wherever there is a human being, there is an opportunity for a kindness.”-Lucius Annaeus Seneca

Front squats 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Metcon

3 rounds for max reps 

Amrap 4

10 toes to bar 

10 box jumps 24”/20”

10 KB deadlifts 70s/53s 

Rest 2:00 

Deadlift

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

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