WOD - Class Programming
Saturday, Feb 18
“Do exactly what you would do if you felt most secure.” - Meister Eckhart
Rebuild
4 sets
Face up GHD :30
100’ Sled drag
KB suitcase carry 100’
4 sets
Face down GHD :30
100’ Sled push
KB goblet carry 100’
Community WOD
2 rounds
AMRAP 6:00
50 cal row
50 sit-ups
Rest 2:00
AMRAP 6:00
10 deadlifts 205 / 155
30 push-ups
Rest 2:00
Friday, Feb 17
“It's always too early to quit.” - Norman Vincent Peale
Strength
Pull-up max
*find your 1rm pull-up, could be weighted or banded. If you’d like, you can also retest your hang variation from week one!
Strict press
55% / 3 x 5
Metcon
4 rounds for time
2 rope climbs
6 DB box overs 20” / 24” - 35 / 50
12 DB snatches 35 / 50
XT
Snatch
50% / 2
60% / 2
70% / 1
80% / 1
90% / 3 x 1
Thursday, Feb 16
“Too often we... enjoy the comfort of opinion without the discomfort of thought.” - JFK
Rebuild
3 sets of 6-8
Single leg deadlift
Split squats
Kneeling fat bar curl
True push-ups
Metcon
3 rounds
500/400m row
100’ OH carry
150’ front rack carry
200’ farmer carry
*Double KB, same weight for all.
*20min time cap
Rebuild
Just take the row out & add:
face up plank 1:00
face down plank 1:00
Wednesday, Feb 15
“Love the giver more than the gift.” - Brigham Young
Gym Happenings
Attention Open Gym Peeps!!! New App Alert: Click THIS link for details
Strength
Front Squat
50% / 2
60% / 2
70% / 2
80% / 2
90% / 3 x 2
Metcon
Amrap 15:
15/12 cal bike
15 hang cleans 115/75
15 wall balls 20/14
XT
C&J
50% / 2
60% / 2
70% / 1
80% / 1
90% / 3 x 1
Tuesday, Feb 14
“The heart has its reasons of which reason knows nothing.” - Blaise Pascal
Gym Happenings
Hey everyone,
Most of you by now have probably heard Coach Mark has an awesome opportunity to be a co-owner of another facility in town. Mark’s been at Pisgah since, basically, the beginning and has served our community in so many ways.
So, we’re thrilled he has this opportunity, but he will be focusing fully on that role and not coaching at Pisgah moving forward. I expect we’ll see Mark at the occasional Pisgah social or Saturday Community WOD, but he won’t be leading the Tuesday and Thursday classes he’s been recently owning.
Congrats, Mark, and thank you!!
We are, however, very excited to let folks know that we have brought on two new staffers to absorb these classes.
Jessica Tripp has been an amazing addition to our 5:30am classes for months. A physical therapist and experienced CrossFitter, Jessica has agreed to lead our 5:30am Tuesday classes starting tomorrow! We are so excited to have her expertise and energy with our early risers. Welcome, Jess!
Also, Cherie Montou is a trainer and longtime CrossFit coach. She will be taking on our Tuesday 12pm class starting in March. Cherie brings a wealth of experience and knowledge to the community, and we feel super lucky to have the chance to add her to the schedule.
I hope everyone will find time to learn from our new coaches and meet them (if you haven’t already) and welcome them to the Pisgah family!
Have a great week, y’all…
Better Than Yesterday,
Ben
Rebuild
3 sets of 8 each
Single arm dumbbell bench
Single arm dumbbell row
Dumbbell goblet cyclist squat
Dumbbell Romanian Deadlift
Metcon
Amrap 10
20 double unders
10 burpees
Rebuild
Amrap 10
5 dead bugs
100’ Dball carry
Monday, Feb 13
“He who makes a beast of himself gets rid the pain of being a man.” - Samuel Johnson
Strength
Strict press
50% / 2
60% / 2
70% / 2
80% / 2
90% / 3 x 2
Pull-up 3 x 2
Metcon
5 rounds
100m shuttle run (10m each)
10 toes to bar
100m shuttle run (10m each)
20m kettlebell walking lunge 53/35
XT
Snatch
50% / 2
60% / 2
70% / 1
80% / 1
90% / 3 x 1
Sunday, Feb 12
“Whoever is happy will make others happy too.” -Anne Frank
Women’s WOD
Julia “Butterfly” Hill
For time:
50 cal row
40 kettlebell swings
30 devil presses
20 box jumps
10 v-ups
30 devil presses
40 kettlebell swings
50 cal row
Saturday, Feb 11
“Life lived for tomorrow will always be just a day away from being realized.” - Leo Buscaglia
Rebuild
3 sets of 12 each
Dumbbell side bend
Dumbbell tricep roll back
Dumbbell curl
3 sets of 8 each
Dumbbell lateral raise
Dumbbell single leg deadlift
Dumbbell split squat
Community WOD
30 rounds: Teams of 3
10 push presses 45/35
10 air squats
10/7 cal bike
*alternate full rounds
*30 min cap
Friday, Feb 10
“Always do what you’re afraid to do.”
- Ralph Waldo Emerson
Strength
Strict press
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Pull-up 4 x 3
Metcon
4 rounds
1:00 each
Sit-ups
Alternating Step-ups
Cal Row
Up downs / sprawls
*burpee but no push-up no jump
XT
Deadlift
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Thursday, Feb 9
“Put a picture of yourself as a child in view somewhere, to remind yourself to be playful.”
- Alexandra Stoddard
"Rebuild
2 rounds for max time each:
L-sit hold
Rope hang *alternate top hands each round
Handstand hold
Metcon
3 rounds
40 Double unders
20 KB swings 70/53
*eye level or (float height)
Rebuild
3-4 sets
D ball chest hold :30
Landmine oblique 20/20
100’ Sled push
Wednesday, Feb 8
“An artist cannot fail; it is a success to be one.” - Charles Horton Cooley
Strength
Front Squat
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Metcon
Amrap 15:
15 / 12 Cal Bike
15 - 10m shuttle (150M )
15 Wall balls 20/14
XT
C&J
50% / 2
60% / 2
70% / 2
80% / 4 x 2
Tuesday, Feb 7
“There are years that ask questions and years that answer.” - Zara Neale Hurston
Rebuild
2 rounds max reps
1:00 on / :15 off
Band hammer curl
Band front raise
Band pull aparts
Band tricep push down
Band abs
Band hamstring curl
Metcon
6 rounds for time:
500 / 400m row
*Alternate with a buddy
Rebuild
3-4 sets
Reverse sled 100’
Farmer carry 100’
Face up GHD :30
Monday, Feb 6
“What we really are matters more than what other people think of us.” - Jawaharlal Nehru
Strength
Strict press
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Pull-up 4 x 3
Metcon
Amrap 8
8 OHS 75/55
8 alternating SA devil press 50/35
XT
Snatch
50% / 2
60% / 2
70% / 2
80% / 4 x 2
Sunday, Feb 5
“What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.”
- Helen Keller
Women's WOD
“BFF”
Run 400m, together at the beginning of each round
26-20-14-8
Synchronized Single Unders
Synchronized Air squats
Synchronized Burpees
Saturday, Feb 4
“The weak can never forgive. Forgiveness is the attribute of the strong.” - Mahatma Gandhi
Rebuild
4 rounds
GHD face down hold :30
Lateral sled 50/50’
Landmine twist 8/8
4 rounds
Band hamstring 20
Plate half moon 6 per side
DB curls 10
Community WOD
3 rounds
1:00 on 1:00 off
Swings
Single arm thrusters alternate hands every 5 reps
Sit-ups
Row calories
*Alternate minutes with a buddy, score is total combined reps of each person.
Friday, Feb 3
“Once you label me you negate me.” - Soren Kierkegaard
Strength
Strict Press
50% / 4
60% / 4
70% / 5 x 4
Pull-up 5 x 4
Metcon
3 rounds for time:
3 rope climbs
15 box jumps 24 / 20
21/18 cal bike
XT
Deadlift
50% / 4
60% / 4
70% / 5 x 4
Thursday, Feb 2
“It's not what you look at that matters, it's what you see.” - Henry David Thoreau
Rebuild
4 sets
Band obliques 20/20
Band face pull 20
Sled push 100’
Metcon
10 rounds for time
12 Wall balls 20 / 14
100’ Single arm suitcase carry 70/53
Rebuild
4 sets
D ball carry 100’
Cyclist squat 8
Band front raise 20
Wednesday, Feb 1
“Mistakes are always forgivable, if one has the courage to admit them.” - Bruce Lee
Strength
Front squat
50% / 4
60% / 4
70% / 5 x 4
Metcon
Amrap 18
18 Toes to bar
18 Deadlifts 185 / 115
18 Burpees
18/14 cal Row
XT
C&J
50% / 2
60% / 2
70% / 5 x 2
Tuesday, Jan 31
“Originality is undetected plagiarism.” - William Inge
Rebuild
4 sets
Banded abs 20 *pause in bottom
Roll DB tricep ext 8-12
Double farmer carry 100’ *heavy
Metcon
50/40 cal bike buy in
- Then -
4 rounds for time:
50 double unders
20m hand stand walk
- Then -
50/40 cal bike cash out
Rebuild
4 rounds
Sled push 100’
Band pull apart 20 *pause at chest
DB curl 12
Monday, Jan 30
“It takes courage to grow up and become who you really are.” - E.E. Cummings
Strength
Strict Press
50% / 4
60% / 4
70% / 5 x 4
Pull-up 5 x 4
Axle front rack walking lunge 3 x 12 ( for load )
Metcon
Tabata row for max meters
*no rowing during rest intervals
*Goal is 1000/800m can anyone do it?
XT
Snatch
50% / 2
60% / 2
70% / 5 x 2