WOD - Class Programming
Monday, April 3
“Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions, not outside.” - Marcus Aurelius
Strength
Bench & Deadlift
65% / 6 x 5
Metcon
For Max reps each movement ( each movement is scored separate )
5 min row
1 minute rest
4 min burpee box jumps
1 minute rest
3 min bike
1 minute rest
2 min ball slams
1 minute reps
1 min double unders
XT
Snatch
Build to a heavy double
55% / 2
65% / 2
75% / 2
85% / 2
95% / 2
*If you’re doing XT start with this and do class strength after.
Sunday, April 2
“Beautiful things don’t ask for attention.”
-James Thurber
Women's WOD
“Alisha”
For time:
Run 400m
5 deadlifts 5 front squats 5 push presses
300m row
5 deadlifts 5 front squats 5 push presses
Run 400m
5 deadlifts 5 front squats 5 push presses
300m row
5 deadlifts 5 front squats 5 push presses
Run 400m
Saturday, April 1
“Tact is the ability to describe others as they see themselves.” - Abraham Lincoln
Rebuild
3-4 sets of 6-10 reps
(Tempo 31x1)
Barbell hip thrust
SA Bottoms up KB press
Ring face pull
3-4 sets of 8-12 reps
Plank pull throughs
Landmine twist
Dead bug legs only
Community WOD
For time:
4 rounds for time
1k row
40 toes to bar
40 burpees
40 DB snatches
*30 min cap
Friday, March 31
“We have all the light we need, we just need to put it in practice.” - Albert Pike
Strength
Bench & Deadlift
Bar / 6 tempo 3111
50% / 5
60% / 5
70% / 5
80% / 4,3,2,1
Metcon
AMRAP 10
10 SA DB thrusters (5/5)
10 DB goblet reverse lunges (5/5)
*with a buddy: one does the above work, while the other accumulates max bike cals, then the switch after the above work is completed. Above work at the end must be equal between buddies, so finish your round even after the timer ends.
XT
Jerk
55% / 2
65% / 5 x 2
Thursday, March 30
“Never put off till tomorrow what you can do the day after tomorrow.” - Mark Twain
Rebuild / Metcon
4 rounds ( 40 minutes )
1:00 on / :15 off
Wall walks
Bar hang
GHD face down hold
Jump rope
Deck squat
D ball cleans
L sit hold
Ring false grip hold
Wednesday, March 29
“Of all possessions a friend is the most precious.” - Herodotus
Strength
Bench
Bar / 6 tempo 3111
55% / 5
65% / 3
75% / 2
85% / 5,3,2
Metcon
10 rounds for time:
Row 100m
Rest 1:30
XT
Clean
55% / 2
65% / 5 x 2
Tuesday, March 28
“Painting from nature is not copying the object; it is realizing one's sensations.” - Paul Cezanne
Rebuild
3x8 each / tempo 31x1
Hamstring lifts
Tripod elbow row
Kneeling curl to press
Metcon
4 rounds for time
Run 400m
40 air squats
Rebuild
4 rounds
100’ farmer carry
8 cyclist squats
*tempo 31x1
Monday, March 27
“I owe my solitude to other people.” - Alan Watts
Strength
Deadlift
Bar / 6 tempo 3x11
50% / 5
60% / 4
70% / 3
80% / 2
90% / 1
Metcon
5 rounds for time
10 Ring dips
10 hang snatch 55/75
10 box jumps 20/24
XT
Hang Snatch
55% / 2
65% / 5 x 2
Sunday, March 25
“There's no point in saying anything but the truth.” - Amy Winehouse
Gym Happenings
TODAY!!!
Pelvic Floor Strength clinic on Sunday March 26 at 10:30am after the Women’s Workout 🏋🏻♀️
Women's WOD
28 min Emom.
Min 1-14:
Odd min: 15 kb swings
Even min: 100 meter row
Min 15-28
Odd min: 8 TTB
Even min: 10 cal bike
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