WOD - Class Programming
Saturday, March 25
“The only source of knowledge is experience.” - Albert Einstein
Gym Happenings
TOMORROW!!!!
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
Rebuild
4 x 6 each
SA DB row
SA DB press
SL DL
*tempo 31x1
2 x 50 each
Band hammer curl
Band front raise
Band tricep push down
Band face pull
Community WOD
(Split with a buddy)
Amrap 8
20 dball cleans
40 cal bike
Rest 2:00
Amrap 8
20 SA devil presses
40 air squats
Rest 2:00
Amrap 8
20 box jump overs
40 SA KB push jerks
Rest 2:00
Friday, March 24
“Success is the sum of small efforts - repeated day in and day out.” - Robert Collier
Strength
Bench
Bar / 6 tempo 3111
50% / 5
60% / 5
70% / 5
80% / 2 sets of 5 reps
Metcon
Amrap 12
18/12 cal bike
15 sit-ups
12 med ball cleans 20/14
XT
Clean
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Thursday, March 23
“Self-discipline is tough because I’m the boss of me and that guy runs a real loose ship.”
- Mike Primavera
Gym Happenings
Hi all,
We’re excited that temps are climbing again and spring is here! Before long, we’ll be back to doors open warm weather workouts…
Another exciting thing coming this spring is our Community Potluck happening on Saturday, April 22. It’s been awhile since we’ve had a social at the gym, but they are always a ton of fun. Really hope all of you can make it.
Along those lines, many of you know Pisgah runs much like a cooperative. All our coaches have other work and profits from the gym go back into our sliding scale program and equipment and operations needs. As such, we don’t have full-time staff to focus on our outreach and often members are a HUGE HELP in these areas!
So…if you’re into event planning and want to help pull together this event (and/or future events!), please reach out to Ben (ben@pisgahfitness.com). Our potlucks are usually very casual with firepits, cornhole, music, a grill, dogs, friends, etc.
We’ve also talked about renting a pavilion at a future Asheville Tourists game and inviting the community but would like to build an “Events Committee” to take the lead on these ideas and their execution.
Lastly, we want and need more merchandise! We have lots of logos and designs from previous orders over the years and are excited about new ideas. If you’re into shirts, hats, merch stuff…we’d love to get a crew together to pull some designs together for the gym and coordinate printing. If that sounds like you, let Ben know (ben@pisgahfitness.com)!
Thanks, all. Pisgah is stable and strong because of you!
See you soon…BW
Rebuild
3-4 rounds 6-8 reps
Step-ups
Strict hand stand push-ups
Banded pull-up
*Tempo 31x1
Metcon
For time:
Row 1,200m
100 dubs
800m run
Rebuild
4 rounds
Tib raise 6
Calf raise 6
Tib raise 6
Elvis calf raise 6
D ball carry 100’
Wednesday, March 22
“Any time not spent on love is wasted.” -Torquato Tasso
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
Deadlift
Bar / 6 tempo 3111
55% / 5
65% / 3
75% / 2
85% / 5,3,2
Metcon
4 rounds for time:
20/15 cal row
20’ LA OH SA lunge 35/50
20’ RA OH SA lunge 35/50
20’ HSW or 40’ bear crawl
XT
Jerk
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Tuesday, March 21
“Most people have the will to win, few have the will to prepare to win.” - Bobby Knight
Rebuild
3 sets of 8 each (Tempo 31x1)
Cyclist squat
½ kneeling SA KB press
Kneeling DB curl
Metcon
3 rounds
Amrap 3
15 toe to bar
15 burpees
Max cal bike in remaining time
Rest 3:00
Rebuild
3-4 rounds
Landmine twist 10 each
SL v-up 10 each
100’ farmer carry
Monday, March 20
“Sleep is the best meditation.” - Dalai Lama
Strength
Bench
Bar / 6 tempo 3111
50% / 5
60% / 4
70% / 3
80% / 2
90% / 5 sets of 1 rep
Metcon
10 rounds for time:
5 strict pull-ups
3 snatches 135/95
XT
Snatch
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
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