WOD - Class Programming
Sunday, November 9
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
“Rebuild” Programming Day
Warm-up (NTE 10’)
3 Sets
Yoga Push Up x 8
Prone Snow Angels x 8
Scapular Pull Ups x 8
Side Plank Rotations x 8/side
*move slow and deliberately
Strength/Skill
A1) Tall Kneeling Filly Press: 2111; 8-10/arm;
rest 75sec x 3 Sets
A2) Close Grip Parallette Tricep Push Up: 3011;
8-10reps; rest 75sec x 3 Sets
A3) Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps; rest 75sec x 3 Sets
WOD
B) 3 Sets
10 Kipping Toes to Bar (Knee Raises/V-Ups)
20 Anchored Feet Sit Ups
Row 400/350m @ 90% effort
rest walk 2-3mins between sets
After WOD:
C) 3 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
-rest as needed between movements-
Cool Down
Banded shoulder work on rig
Saturday, November 8
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
Warm-up (NTE 10’)
4 minutes of biking, rowing or jogging
-then-
3 Rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half height rope climb
5 push presses
30 seconds of biking, rowing or running (try to increase the effort every 10 seconds)
60 seconds of rest
Strength/Skill
-
WOD
5 rounds for max reps of:
1 Rope Climb, 15 ft (Legless preferred, scale to clamps. Can sub 12 pull-ups or ring rows per round here)
15 Push Press, 95/65 lbs
max rep Air Bike Calories, 1 min
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 22 cals per minute
Women- 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 12 cals per minute
Women- 8 cals per minute
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Friday, November 7
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
5 hip & back extensions
20 seconds of banded steps forward and backward
20 seconds of jumping jacks or jump rope
3-5 deadlifts
3-5 muscle cleans, starting from mid-shin
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
3-5 squat cleans, starting from mid-shin
Strength/Skill
:45 on/:15 off for 3 rounds of:
4-count Flutter Kick
Sled Pull or Push (medium weight. Move methodically. Not a sprint. Keep heart rate/breathing from spiking.)
Rest
WOD
For time:
3 rounds of:
3 Squat Cleans, 80% 1RM
50 Single Unders
-- then --
Rest 5 mins
-- then --
3 rounds of:
4 Squat Cleans, 70% 1RM
50 Single Unders
-- then --
Rest 5 mins
-- then --
3 rounds of:
5 Squat Cleans, 60% 1RM
50 Double Unders (100 singles)
Athlete Instructions
For time, or not
Goals
Super Fitness Robot time / rounds:
4:30 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00 or less per interval
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Thursday, November 6
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
Announcements:
“Rebuild” returns! Beginning today, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).
Warm-up (NTE 10’)
3 Sets
15 Banded Hip Thrust + 20sec Isometric Hold at Top
-rest 30sec-
8-10 KB Loaded Jefferson Curl Light
-rest 30sec-
30sec High Knees Jump Rope
-rest as needed-
Strength/Skill
A1) Snatch Grip Romanian Deadlift: 3110;
8-10reps; rest 75sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 75sec x 3 Sets
B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
75sec x 3 Sets
B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
75sec x 3 Sets
*Tempo - 2sec lowering, 1sec pause at bottom,
perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
WOD
Every 5mins x 4 sets:
45sec Continuous DB Farmers Carry TOUGH Weight
15/12 Cal Assault Bike
12 Supine Toes to Bar 3sec lowering
9 Box Jump Step Down 30/24"
Same Pace Every Set
Cool Down
Banded Lower Body
Wednesday, November 5
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
Announcements:
Hoodies are in! If you ordered one, please grab it from the box in the front room and mark your name off on the nearby sheet so I know you’ve received yours.
Please only grab the size you ordered. If it doesn’t fit or you don’t like it, let me know and I’ll figure it out, but please don’t grab another size or hoodie. I ordered the exact amount that was pre-ordered so that you would be taking someone else’s sweatshirt. Thanks!
“Rebuild” returns! Beginning this week, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).
Warm-up (NTE 10’)
3 Rounds, not for time, of:
20 seconds of lateral banded steps
10-15 m high knees
10-15 m butt kicks
10 steps of walking lunges
100 m run (increase speed each round)
1 min of rest
Strength/Skill
For quality:
Practice SLIPS, 15 mins
Athlete Instructions
Practice divided among the various activities.
S= Scales (front & back)
L= L-sit
I= Inversion
P= Planks
S= Stretching
Stretching: Choose your own or do the stretching in our cool down.
Movement Demos
WOD
Run 5 km
Scaled: AMRAP 30 for distance on run (preferred), row, or bike.
Athlete Instructions
For time, or not.
Replace 5 km of running with 15 km on the Echo Bike, 5 km on the Concept 2 rower.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, November 4
Never confuse a single defeat with a final defeat.
Announcements:
Hoodies are in! If you ordered one, please grab it from the box in the front room and mark your name off on the nearby sheet so I know you’ve received yours.
Please only grab the size you ordered. If it doesn’t fit or you don’t like it, let me know and I’ll figure it out, but please don’t grab another size or hoodie. I ordered the exact amount that was pre-ordered so that you would be taking someone else’s sweatshirt. Thanks!
“Rebuild” returns! Beginning this week, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).
Warm-up (NTE 10’)
3 Rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
7 squats (squat therapy style) (see video below)
7 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
7 band pull-aparts
7 scap pull-ups
7 kip swings
7 ring rows
7 push-ups or knee push-ups
7 sit-ups or hollow rocks
Strength/Skill
3 RFQ, Superset:
Side Plank Hold x :45/each
Dball Carry x 35m (2 lengths)
Bulgarian Split Squat x 16-20 (8-10R/8-10L) - go light here or even bodyweight (lots of squats in the wod too!)
WOD
“Tabata This”
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Goals
Super Fitness Robot time / rounds:
Lowest number in any interval being 9 reps
More Likely time / rounds: (consider scaling if this seems unrealistic)
Lowest number in any interval being 5 reps
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.
Monday, November 3
It is not enough to be busy. So are the ants. The question is: What are we busy about?
Announcements:
Hoodies are in! If you ordered one, please grab it from the box in the front room and mark your name off on the nearby sheet so I know you’ve received yours.
Please only grab the size you ordered. If it doesn’t fit or you don’t like it, let me know and I’ll figure it out, but please don’t grab another size or hoodie. I ordered the exact amount that was pre-ordered so that you would be taking someone else’s sweatshirt. Thanks!
“Rebuild” returns! Beginning this week, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral banded steps
10 hip & back extensions
1 x snatch warm-up with empty bar (45/35)
Strength/Skill
3 RFQ, Superset: (After WOD)
Plank Hold x 1:00
Overhead Carry x 35m (2 lengths - double KB/DB)
WOD
1 Hang Power Snatch, pick load
Every 1 min for 30 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Sunday, November 2
“Some people live as though they are already dead. There are people moving around us who are consumed by their past, terrified of their future, and stuck in their anger and jealousy. They are not alive; they are just walking corpses.”
― Thich Nhat Hanh
Strength/Skill
3 RFQ, Superset:
Half Kneeling Barbell Press: 4-5reps/
knee;
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
Deficit Landmine Single Leg RDL:
8-10/leg;
Strict Dips x 8-10 (Ring, Bar, or Box)
WOD
3 rounds for time of:
Bike, 2400m
30 Hollow Rocks
Movement Demos
Saturday, November 1
“Compassion is a verb.”
― Thich Nhat Hanh
WOD
8 rounds for reps with a partner:
On a 2:00 clock:
250-m row
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
After WOD Cash Out (untimed):
8 Post Runs (one partner runs, other rests)
80-100
Partner Med Ball Sit-Ups
Friday, October 31
“Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.”
― Thich Nhat Hanh
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or 1 half height rope climb
10 sit-ups or hollow rocks
Strength/Skill
After WOD, if time
Renegade Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4x 8-12 reps/side
Movement Demos
WOD
Complete as many rounds as possible in 30 mins of:
1 Rope Climb, 15 ft (3 Rope Lowers)
Run, 200 m
Suitcase Carry, pick load, 50 m (3 Floor and/or Parking Lot Lengths)
Run, 200 m
L-Sit Hold, 10 secs
Athlete Instructions
Suitcase Carry- 25 m/side
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
10 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
7 Rounds or more
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Thursday, October 30
“Life is available only in the present moment.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Strength/Skill
3 RFQ, Superset:
Kickstand Squat x 24 (12R/12L)
Sots Press x 8
Turkish Get-Up x 1:00 (switch arms as needed)
Movement Demos
WOD
3 RFQ, Superset:
Single Arm DB Bench Press x 8-10/arm
Alternating DB Curls x 8-10/arm
Then:
Bike
5 x :15 sprints
Rest as needed
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, October 29
“The present moment is filled with joy and happiness. If you are attentive, you will see it.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
2 Rounds
:30 Lunge
:30 Squat Jump
:30 Good Morning
1:00 PVC Shoulder
1:00 PVC OHS
Snatch Warmup and Skill Work
Strength/Skill
Deadlift 8-8-8-8
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
WOD
For time:
30 Squat Snatches, 135/95 lbs
Scaled: Power Snatch to Overhead Squat OR Squat Clean Thruster
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Tuesday, October 28
“To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
3 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
8 push presses (use a pair of kettlebells, dumbbells or an empty barbell)
Strength/Skill
Tabata Wall Ball, pick load
The Tabata interval is 1 min of work followed
by 1 min of rest for 4 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Movement Demos
Tempo Ring Rows 1x15
Athlete Instructions
12-15 reps
5155 Tempo
Eccentric (descent): 5 seconds
Pause (bottom): 1 second
Concentric (ascend): 5 seconds
Pause (top): 5 seconds
Movement Demos
WOD
For time:
Kettlebell Front Rack Lunge, 53/35 lbs, 40 m
-- then --
21 Kettlebell Push Press, 53/35 lbs
21 Pull-ups
15 Kettlebell Push Press, 53/35 lbs
15 Pull-ups
9 Kettlebell Push Press, 53/35 lbs
9 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, October 27
All I want is an education, and I am afraid of no one.
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop.
Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
For quality:
100 V-ups (Standard) or GHD Sit-Ups (Advanced)
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible
100-80-60-40-20 reps, for time of: Double Under OR 5:00 D/U practice
WOD
Each for time: Run: 3x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions
Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds: 3:00 or less per 800m
More Likely time / rounds: (consider scaling if this seems unrealistic) 4:30 or less per 800m
Sunday, October 26
Freedom is the right to tell people what they do not want to hear.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
30 seconds of foam rolling for your back/lats
5-7 deadlifts, empty/light barbell
5-7 hang power cleans
5-7 front squats
5-7 shoulder press
5-7 clean & jerk from mid-shin
Strength/Skill
Clean & Jerk 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full clean, aka, squat clean
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
WOD
2 rounds for max reps of:
max rep Shoulder Press, pick load
max rep Push Press, pick load
max rep Push Jerks, pick load
Athlete Instructions
Rest 3-4 mins between rounds.
Instructions: start with a max effort of shoulder press. Once the shoulder press is impossible, move to the push press. Once the push press is impossible, move to the push jerk.
There should be no rest between the three movements.
Suggested weight: 50% of your 1RM shoulder press OR a weight that will allow you to perform at least 8 unbroken shoulder presses.
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, October 25
Art is the daughter of freedom.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Community WOD
For time with a partner:
1000-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
1000-meter run
– Run together, and split KB work as desired.
– Both partners perform 4 burpees at the TOP of each minute during the swings and lunges.
Scaled:
Reduce burpees to 2 or 3 at top of each minute.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Friday, October 24
Power is of two kinds. One is obtained by the fear of punishment and the other by acts of love. Power based on love is a thousand times more effective and permanent then the one derived from fear of punishment.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
2-4 minutes of easy jogging, biking or rowing
-then-
3 Rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
30 seconds of biking or burpees (try to increase pace round after round. Not higher than your 70% effort)
60 seconds of rest
Strength/Skill
4 RFQ, superset:
Accumulate:30 L-Sit Hold or Hollow Hold
Bench Press x 5 (~80% 1RM)
WOD
For quality:
20 Strict Pull-ups
X Air Bike Calories, 20 secs
18 Strict Pull-ups
X Air Bike Calories, 18 secs
16 Strict Pull-ups
X Air Bike Calories, 16 secs
14 Strict Pull-ups
X Air Bike Calories, 14 secs
12 Strict Pull-ups
X Air Bike Calories, 12 secs
10 Strict Pull-ups
X Air Bike Calories, 10 secs
Athlete Instructions
*Allow full recovery between intervals
Goals
Super Fitness Robot time / rounds:
Men- Accumulating a total of 85 calories or more
Women- Accumulating a total of 45 calories or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- Accumulating a total of 45 calories or more
Women- Accumulating a total of 25 calories or more
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Thursday, October 23
Never allow a person to tell you no who doesn't have the power to say yes.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
6’ of:
200-meter run
:20 up-downs
:10 rest
:20 air squats
:10 rest
:20 PVC pass-throughs
:10 rest
:20 PVC overhead squats
:10 rest
Then:
Snatch Warm-Up
Strength/Skill
Power Snatch
8x2
Every 2:00
Start ~60% 1RM
Earn small weight increases with good technique and form.
WOD
For time:
30 Box Jumps (24/30)
2000m Row
10 Rope Climbs
Goal: 12-17 min
Cool Down
Banded lower body
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Wednesday, October 22
Start where you are. Use what you have. Do what you can.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 glute bridges, unweighted or with an empty barbell
6-8 deadlifts, empty barbell
5-10 Push-ups, knee push-ups or elevated push-ups
10-20 Second Handstand Hold against wall, or with feet on a box in plank/pike position
6 Shoulder Taps (3 per side) against wall, or with feet on a box in plank/pike position
Strength/Skill
After WOD, if time:
4 RFQ, Superset;
Single DB Deadlift x 24 (12R/12L)
DB Strict Press x 12
WOD
10 rounds for time of:
Run, 150 m
10 Deadlifts, 135/95 lbs
Handstand Walk, 5 m
Athlete Instructions
For time, or not
Handstand Walk Modifications
3 shoulder taps per 1 meter of handstand walking.
1-2 shoulder tap per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
.
Other Equipment Conversions
Replace each 150m of running with 450m on the Echo Bike, 200m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
17:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Tuesday, October 21
March on. Do not tarry. To go forward is to move toward perfection. March on, and fear not the thorns, or the sharp stones on life's path.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
30 seconds of jumping jacks or single-unders
10 sit-ups or hollow rocks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD:
For quality:
1x [ 10 DB/BB Rows + 1 Strict Dip ]
1x [ 9 DB/BB Rows + 2 Strict Dips ]
1x [ 8 DB/BB Rows + 3 Strict Dips ]
1x [ 7 DB/BB Rows + 4 Strict Dips ]
1x [ 6 DB/BB Rows + 5 Strict Dips ]
1x [ 5 DB/BB Rows + 6 Strict Dips ]
1x [ 4 DB/BB Rows + 7 Strict Dips ]
1x [ 3 DB/BB Rows + 8 Strict Dips ]
1x [ 2 DB/BB Rows + 8 Strict Dips ]
1x [ 1 DB/BB Rows + 10 Strict Dips ]
Athlete Instructions
Dips- strict; rings, bar or box / bench
Movement Demos
WOD
For time:
50 Double Unders (x2 Singles)
50 Sit-ups
5 Bar Muscle-ups (x3 Pull-Ups)
40 Double Unders
40 Sit-ups
4 Bar Muscle-ups
30 Double Unders
30 Sit-ups
3 Bar Muscle-ups
20 Double Unders
20 Sit-ups
2 Bar Muscle-ups
10 Double Unders
10 Sit-ups
1 Bar Muscle-up
Athlete Instructions
For time, or not
Goals
Super Fitness Robot time / rounds:
9:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
17:30 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider