Sunday, March 19

“Walking with a friend in the dark is better than walking alone in the light.” - Helen Keller

“Cole” 

30 min amrap:

-Buy in -

1000 m row

40 cal bike 

800m run

-remaining time-

20 air squats 

20 sit ups

20 alternating db push press

Saturday, March 18

“To be good, you need to believe in what you're doing.” - Billy Crystal

Gym Happenings

Marathon Alert!!

If you’re planning on stopping in for a workout today make sure that you drive to the gym from the uphill side and avoid riverside as there will be a marathon going on, hope to see you out!

Rebuild

2 x 50 

Band face pulls 

Band tricep push down  

Band lat pull downs

Band hamer curls

4 x 25 

Band oblique twists ( Each )

Ab mat back ext.

Glute kick backs 

Pike lifts

Community WOD 

Teams of 3 

AMRAP 30 

1 Rope climb

15 KB swings 

5 burpees

10 KB reverse lunges 

*Congo style, Partner A starts, Partner B&C wait, once Partner A finishes their rope climb, B may start. Once A finishes their 10 lunges they must wait to start the next rounds until C has also completed the lunges.

Friday, March 17

“Luck is believing you're lucky.” - Tennessee Williams

Strength 

Dead 

Bar / 6 tempo 3111 

55% / 4

65% / 3 

75% / 3

85% / 3,4,3 

Metcon 

3 rounds for time 

Run 400m 

9 push jerks 95 / 135 

21 air squats 

XT

Jerk  

50% / 2-3 

60% / 2-3 

70% / 2-3 

5 x 2-3 / 80% ceiling 

Thursday, March 16

“Every burden is a blessing.” - Walt Kelly

Rebuild

4 sets of 6 each

Split squat 

SA hollow floor press

Bird dog row 

Metcon

Amrap 20: 

20 cal Bike 

20 Double unders 

20’ Hand Stand Walk

20 double unders 

Rebuild

3 rounds

O.H. carry 100’

Plank pull through 8 each side

Sled push 100’

Wednesday, March 15

“The better I get to know men, the more I find myself loving dogs.” - Charles de Gaulle

Gym Happenings

Pisgah Fitness member Hanna Trinite from Core Dynamics Physical Therapy is thrilled to be holding a pop up Core and Pelvic Floor Strength clinic on Sunday March 26 at 10:30am after the Women’s Workout 🏋🏻‍♀️ Open to all! ( Jacob here, Hanna is amazing, she has helped me immensely and I can’t recommend enough that you do your best to attend this event! )

Bring your questions and bring your friends! Email/text Hanna if you have any questions. Hanna@coredynamicsavl.com  828-283-0526

Strength 

Bench 

Bar / 6 tempo 3111 

55% / 4

65% / 3 

75% / 3

85% / 3,4,3 

Metcon

1 minute each 

Cleans 65/95

Box jump overs 20/24

Toes to bar 

2 minutes each 

Cleans 65/95

Box jump overs 20/24

Toes to bar 

XT

Clean

50% / 2-3 

60% / 2-3 

70% / 2-3 

5 x 2-3 / 80% ceiling 

Tuesday, March 14

“My religion is very simple. My religion is kindness.” - Dalai Lama

Rebuild

4 sets of 6 each 

Dub KB single leg DL  

¼ get-up 3/3 (6 total) 

Dub KB Gorilla row 

Metcon

For time: 

2,000m row 

50 wall balls 

1,000m row 

35 wall balls 

500m row 

20 wall balls 

*20 min cap 

Rebuild

3 sets of 8 each

Cyclist squat 

Pike DB press 

Ring face pull 

Monday, March 13

‘…rests on a system that sacrifices resilience for comfort.’ paraphrasing from ‘Devolution’ by Max BrookS

Strength 

Bench Press & Dead Lift

Bar / 6 tempo 3111 

50% / 3 

60% / 3 

70% / 2 

80% / 4,2,4

Metcon

Amrap 7 

Burpees to target just above your standing reach, could be a pull-up bar, ring or climbing rope. 

XT

Snatch 

50% / 2-3

60% / 2-3

70% / 2-3

5x2-3 / 80% ceiling 

Sunday, March 12

“Do you have to have a reason for loving?” - Brigitte Bardot

“Jody” 

5 rounds 

Amrap 4:00 

10 KB front rack step-ups 

10 KB plank pull throughs 

10 KB renegade rows 

KB farmer carry around the building 

Rest 1:00 

*begin each round with where you left off on the previous round.

Saturday, March 11

“Surprise is the greatest gift which life can grant us.” - Boris Pasternak

Rebuild

3-4 rounds 

Overhead lunges 8 each

Kneeling curls 8 

Face up GHD :30

3-4 rounds 

Landmine twist 8 each 

Arnold press 8 

Face down GHD :30

Community WOD 

Partners 

3 rounds for time:  

Run 400m together 

40 thrusters 75/55 

Run 400m together 

8 rounds of “Cindy”

5 pull-ups

10 push-ups

15 air squats

*30:00 time cap 

Friday, March 10

“Respect is what we owe; love, what we give.” - Philip James Bailey

Strength 

Bench Press

Bar / 6 tempo 3111 

50% / 3 

60% / 3 

70% / 2 

80% / 4,3,2,1 

Metcon 

For time: 

Row 500m 

12 cleans 95/135 

Row 400m 

9 cleans 105/155

Row 300m 

6 cleans 115/175 

Row 200m 

3 cleans 125/195 

Row 100m

XT

Clean 

50% / 2-3 

60% / 2-3 

70% / 2-3 

5 x 2-3 / 80% ceiling 

Thursday, March 9

“Nothing will work unless you do.” - Maya Angelou

Rebuild

4 sets 5 / 5 

½ Kneeling SA KB press

Alt. Gorilla row 

Dub KB RDL 

Metcon

4 rounds for time: 

8 Burpee box overs 

Run 400m 

16 TTB 

Rebuild

3 rounds of 8 each 

Pause SL v-ups 

Curtsy lunge 

Plank pull through 

Wednesday, March 8

“Prosperity tries the fortunate, adversity the great.” - Rose Kennedy

Strength 

Deadlift 

Bar / 6 tempo 3111 

55% / 3 

65% / 3 

75% / 2 

85% / 3,2,3,2 

Metcon

AMRAP 15: 

30 wall balls 14 / 20

21 / 30 cal bike 

30 kettlebell swings 35 / 53

XT

Jerk

50% / 2-3 

60% / 2-3 

70% / 2-3 

5 x 2-3 / 80% ceiling 

Tuesday, March 7

“My freedom will be measured by the length to which I’ll disobey.” - Chris Smither

Gym Happenings!

Spring Social Event!!! Pisgah Community Potluck!

Saturday April 22, 5pm - ???

Corn hole, spike ball, fire pits, music!

Bring a dish to share ( please label with ingredients ), whatever you want to drink, camping chair, dogs, family friends.

Rebuild

4 sets 5 / 5 

Single Arm Hollow Floor Press

Single Arm Split Squats 

Bird Dog Row

Metcon

Buddy 5k 

*While buddy rows, two kettlebells must be held in a farmer carry position or in the front rack carry position, Ideally alternate each time you’re back on the bells. 

Rebuild

4 rounds 

100’ farmer carry 

100’ front rack carry 

100’ reverse sled drag

Monday, March 6

“It is easier to prevent bad habits than to break them.” - Benjamin Franklin

Strength 

Bench Press 

Bar / 6 tempo *3111 

55% / 3 

65% / 3 

75% / 2 

85% / 3,2,3,2 

Metcon

23.3 

6 minute time cap: 

5 wall walks 

50 double unders 

15 snatches 65/95

5 wall walks 

50 double unders 

12 snatches 95/135

*If completed then, 

3 minute expansion:

20 Strict HSPU

50 double unders

9 snatches 125/185

*If completed then, 

3 minute expansion: 

20 Strict HSPU

50 double unders

9 snatches 155/225

XT

Snatch 

50% / 2-3 

60% / 2-3 

70% / 2-3 

5 x 2-3 / 80% ceiling 

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’