Sunday, March 5

“The good life is one inspired by love and guided by knowledge.” - Bertrand Russell

“Bronwyn”

AMRAP 20:

20 cal row

20 sit-ups

20 walking lunges

20 ring rows

Saturday, March 4

“We're here for such a short period of time. Live like you're already dead, man. Have a good time. Do your best. Let it all come ripping right through you.” - Jeff Bridges

Rebuild

4 sets 

Up plank :30

Ring curl 8 

Band leg curl 20

4 sets 

down plank :30

Ring tricep ext. 8 

Prone rock 20 

Community WOD 

Amrap 15 

10 Rope Climbs 

40 Single Arm Kettlebell Thrusters

80 Kettlebell Swings 

Rest 5:00

Amrap 15:00

Run 400m 

20 Hang C&J 

20 Burpees over the bar 

*All reps and distances split with a buddy.

Friday, March 3

“As long as I'm learning something, I figure I'm OK - it's a decent day.” - Hunter S. Thompson

Strength 

Bench Press

6 sets of 1 reps 

*build to heavy 

50,60,70,80,90,100%

Metcon 

“Painkiller” 

4 rounds for time:

8 Snatches 115/75

48 double unders 

*Bench mark, log score!

XT

Snatch 

5x2 / 80% Ceiling

Thursday, March 2

“Everywhere is within walking distance if you have the time.” - Steven Wright

Rebuild

4 sets 

Kettlebell Get-up 1/1 

Kettlebell Gorilla row 5/5 

Double Kettlebell Single Leg Romanian Deadlift 5/5 

Metcon

4 rounds 

15/12 cal bike 

12 V-ups 

8 Double Kettlebell Front Squat 

4 Box Jumps 30/24 

Rebuild

3 sets 

8 Double Kettlebell Pause Front Squat 

8 pause v-ups 

8 Kettlebell Plank Pull-Throughs

Wednesday, March 1

“You may delay, but time will not.” - Benjamin Franklin

Strength 

Deadlift 

6 sets of 1 reps 

*build to heavy 

50,60,70,80,90,100%

*Prior to the start of the session, make an educated guess as to what your max deadlift is and then use those percentages. If you’re unsure, please consult with a coach!

Metcon

3 rounds 

1:00 on :30 off, each movement

Box HSPU

Alternating body weight Step-ups 

Candle stick roll-ups 

XT

Jerk

5x2 / 80% ceiling 

*Ceiling just means don’t go over 80%. You could do 5x2 at 68% or at 80%. What you’re looking for is snappy, fast, perfect reps. 

Tuesday, Feb 28

“After 45 years of research and study, the best advice I can give to people is to be a little kinder to each other.” - Aldous Huxley

Rebuild

3 sets of 8 each 

Hollow SA floor press 

Bird dog row 

Cyclist squat  

Metcon

“Mexicola” 

For time: 

Row 500m 

Run 400m 

Bike 20/15 cals 

Rebuild

4 rounds 

Sled push 100’

Band oblique 30

D ball carry 100’

Monday, Feb 27

“I am not afraid... I was born to do this.” - Joan of Arc

Gym Happenings

NEW CYCLE!

For the next 6 weeks we will be doing the “Macuá” Cycle, we will be focusing on the bench press and deadlift during the strength portions, and the snatch, clean and jerk during the XT portions. Rebuild will continue to focus on full body sessions, and our wonderful physical therapists Jessica and Hanna have collaborated on our warm-ups to keep us healthy while we get insanely strong.

-Jacob

WOD

23.2A

AMRAP 15

5 burpee pull-ups 

10 shuttle runs 50’

*add 5 burpee pull-ups each round. 

Strength 

23.2 B

5 minutes to establish a 1rm thruster from the floor. 

XT

Thruster portion with class

Clean 

5x2 / 80% ceiling 

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