WOD - Class Programming
Sunday, Feb 26
“Maybe your weird is my normal. Who's to say?” - Nicki Minaj
Reminder
We kindly ask open gym peeps to avoid class times if possible! Thank You!
“RBG”
5 rounds for time:
15 air squats
20 KB snatches
200m run
Saturday, Feb 25
“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” - Alan Watts
Rebuild
3 sets of 8 reps each:
Frog back squat
Bench hamstring lifts
DB incline bench press
Ring face pull
3 rounds
GHD face up hold :30
DB carry 100’
Lateral sled drag 100’
Community WOD
Amrap 25:00
While buddy runs 400m
10 SA alternating devil press
10 DB Box overs
20 SA push jerk
*Inside work is continuous, when partner comes in from the run, they pick up where their buddy left off. For example, I’m on 8 push jerks, when my buddy comes in from the run, they will start their push jerks off on the 9th reps of the set of 20, then when finished they will start doing devil presses.
Friday, Feb 24
“I love music. It's freedom, a way to deal with pent-up frustration.” - Ice Cube
Strength
Bench 3 x 5 / 55%
Deadlift 3 x 5 / 55%
Metcon
Amrap 15
5 pull-ups
10 push-ups
15 air squats
20 double unders
XT
Back squat 3 x 5 / 55%
Thursday, Feb 23
“The time you enjoy wasting is not wasted time.” - Bertrand Russell
Rebuild
3 sets of 8
Kneeling DB press
Kneeling DB curl
DB goblet cyclist squat
Banded glute bridge
Metcon
2 rounds for time:
30/24 cal Row
30/24 cal Bike
20 Dball cleans
Rebuild
3 rounds
100’ SA KB suitcase carry
20/20 banded oblique twists
100’ Forward sled
Wednesday, Feb 22
“To the mind that is still, the whole universe surrenders.” -Lao Tzu
Strength
Front Squat
55% / 3
65% / 2
75% / 1
85% / 1
95% / 1
105% / 1
*Keep adding until you find your new 1rm.
Metcon
4 rounds for time:
Run 400m
10 snatches 115/75
XT
Snatch sets of 1
50,60,70,75,80,85,90,95%
Tuesday, Feb 21
“There are many ways of going forward, but only one way of standing still.”
- Franklin’ D. Roosevelt
Rebuild
3 sets 8 each
SA DB row
SA DB bench
SA DB Split squat
SA SL DB RDL
Metcon
With a buddy for max BBJ
5 rounds
Amrap 2:00
Bike 15/12
Amrap Burpee box jump 24/20”
Rest 2:00
Rebuild
4 rounds
Landmine twists (10/10)
5 4 way Dead bugs (3131)
Reverse sled drag 100’
Monday, Feb 20
“I am an artist... I am here to live out loud.” - Emile Zola
Strength
Strict press
55% / 3
65% / 2
75% / 1
85% / 1
95% / 1
105% / 1
*Keep adding until you find your new 1rm.
Metcon
23.1
AMRAP 14:00
60 cal row
50 toes to bar
40 wall balls 20/14
30 cleans 135/95
20 muscle ups
XT
C&J sets of 1
50,60,70,75,85,85,90,95%
Sunday, Feb 19
“I'd rather regret the things I've done than regret the things I haven't done.”
-Lucille Ball
“Shirley Chisholm”
6 rounds for time:
200m run
10 ball slams
10 lunges
10 burpees
2:00 dance break
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