WOD - Class Programming
Tuesday, February 25
“We must be headlights and not taillights.”
Warm-up
2-4 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
20 seconds of jumping jacks or single-unders
8 hip & back extensions
4 deadlifts, empty barbell
4 hang muscle cleans, starting from just above the knees, empty barbell
4 hang power cleans, starting from just above the knees, empty barbell
Strength/Skill
Hang Power Clean 8-8-8-4-4-4-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
3 RFQ:
Single Leg DB Deadlift x 12R/12L
Side Plank x 1:00 R/1:00L
Landmine Twist x 12
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, February 24
“…if you come together with a mission, and its grounded with love and a sense of community, you can make the impossible possible.
Updates:
We’re all Push Press now. Please RSVP for classes using the Push Press app (check your inbox for your Push Press account if you haven’t already, complete waiver, add payment info).
When you get to Pisgah for class or open gym, check in on the ipad as you enter. This helps us track your attendance and keep up with punchcard sessions used and remaining. Please do this for open gym sessions also.
Our time sharing the gym for classes with Summit CrossFit has ended, so you will not see Summit on our gym calendar anymore. However, they still have a couple weeks until their new space is ready, so I’ve invited their members to hit up our classes if they’d like until then. Summit friends, I’ve not perfected the trial process on our new system yet, so Summit members can skip the ipad check-ins for now until I get my bearings with our new software. Welcome!
Warm-up
3 sets, not for time, of:
1-2 minutes of biking, jogging or rowing (try to increase the pace set after set)
20 seconds Samson
10 squats (squat therapy style)
:30 x med ball cleans
Strength/Skill
Before WOD/Superset:
For quality:
12 Tempo Overhead Squats, pick load
@5155
These are SLOW.
:05 eccentric/descent
:01 Pause
:05 concentric/ascent
:05 Hold at Top
This could take up to 3 sets depending on weight.
Single Arm DB Press (12R/12L)
24-24-24-24
Athletes can also choose to sub in here:
AMRAP 3:00
Strict Handstand Push-Ups
WOD
3 rounds, each round for time, of:
30 Medicine Ball Cleans, 20/14 lbs
10 Push Jerks, 60% 1RM
20/15 Air Bike Calories
Rest 1:2 between each round.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Saturday, February 22
“I want them to put their gloves on, not their hands out. There’s an entitlement narrative in the world these days, and no one owes anyone anything. Just put your gloves on and work,” - Brian Chontosh
Updates:
Today is our first Push Press day! We won’t be using Zen Planner any further.
WOD
Big Fish Foundation Community Fundraiser
Check out THIS ARTICLE from Morning Chalk-Up about Big Fish and its founder, Brian Chontosh.
45-min partner AMRAP
13 alternating sandbags/dballs over the shoulder (Men 90# / Women 60#).
Sub: 20 plate ground to overhead
40 cals Bike or Rower OR 400m run (team choice)
7 rounds of:
(5 burpees, 10 goblet squats, 15 Russian kettlebell swings)
Teams may break up the work as they choose.
Both athletes run together if they choose to run.
Scale as needed.
Friday, February 21
He will win who knows when to fight and when not to fight.
Updates:
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Note: This is our last day of Zen Planner! You’ll RSVP for tomorrow’s class, and all Pisgah classes moving forward, with Push Press.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
6 squats (squat therapy style) (see video below)
6 steps of 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
5 front squats (3 seconds descent phase, 3 seconds pause in the bottom position)
30 seconds of rest - if needed
Strength/Skill
(After WOD)
5 rounds for quality (or until class time ends) of:
12 Dumbbell Tricep Kickbacks, pick load
12 Dumbbell Zottman Curls, pick load
Athlete Instructions
3-5 sets - 8-12 reps/movement.
Note: choose a weight that allows you to go unbroken.
Movement Demos
WOD
4 rounds for quality of:
Row, 750 m
25 V-ups
10 Shoulder Press, pick load
Athlete Instructions
Shoulder Press- 50-60% 1RM
Other Equipment Conversions: Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
This workout should be completed not for time.
If going for time; Men- 22:00 or less / Women- 24:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
This workout should be completed not for time.
If going for time; Men- 28:00 / Women- 30:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Thursday, February 20
He will win who knows when to fight and when not to fight.
Updates:
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
AMRAP 10
Shoulder Rotations
Goblet Squat x 8
SA KB Row R/L x 5
SA KB Press R/L x 5
:30 Mountain Climbers
:30 Rest
Strength/Skill
Every 1 min for 28 mins, alternating between:
3 Front Squats, pick load
Rest 1 min
10 Bent Over Rows
Rest 1 min
WOD
AMRAP 8
12 Alternating KB Snatch 53/35
Burpee Broad Jump, 25 ft
Bear Crawl, 25 ft
Run, 50 ft
Cool Down
Banded Shoulders
Wednesday, February 19
Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5 squats (squat therapy style) (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 x Burgener warm-up with empty bar (45/35) (see video below)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 thrusters, empty barbell
Strength/Skill
(After WOD)
10-9-8-7-6-5-4-3-2-1
Pushups
Four Count Flutter Kicks
WOD
For time:
60 Wall Balls, 20/14 lbs, 10/9 ft
20 Pull-ups
45 Wall Balls, 20/14 lbs, 10/9 ft
15 Pull-ups
30 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Tuesday, February 18
I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
3 rounds, not for time of:
20 secs of banded steps forward and backward
10-15 m high knees
10-15 m butt kicks
10 lateral lunges (5 per leg, alternating)
100 m run (increase speed each round)
1 min of rest
Strength/Skill
(After WOD, if time, 3 RFQ or until class ends)
Side Plank L Accumulate 1:00
Side Plank R Accumulate 1:00
Farmer Carry, 100ft (or to failure)
WOD
Each for time:
Run: 3x 1 mi
Rest as needed between efforts.
Sub: Row 2000m, Bike 4800m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, February 17
Life isn't about finding yourself. Life is about creating yourself.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad. This code is unique to you and should not be shared with anyone else. Having 24/7 Open Gym is a great resource, but it works because we have people in the space that know the space, our community, and take care of our building and equipment. If a non-member wants to use the space, please have them reach out and we’d love to get them going through our normal channels. Thanks!
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Also, on Saturday, for Community WOD, we’ll be participating in the Big Fish Foundation Community Challenge. Ben will be leading the class on Saturday and can talk more about Big Fish and the event. For Pisgah members, it will run just a normal Saturday partner workout, just longer. We’re inviting our friends from Summit to come and do a combined class, as this Friday is their last day sharing the space at Pisgah. Obviously, that workout is scalable and approachable for athletes of all levels and abilities. Bring it!
I’m working on moving our website over to www.crossfitpisgahavl.com. We have that site and our old site (pisgahfitness.com) both going now, so you may want to go ahead and start using the new address. I’ll drop the old one as soon as I can figure out how! Please note the “avl” at the end of the web address (long story!).
As we move to a new system, it’s a great opportunity to review your sliding scale needs. We’re honored and grateful to be able to offer this to so many of our members. If your financial situation has changed since you first joined, or you are finding more value or use out of Pisgah, consider increasing your monthly rate. If your income has decreased, let us know and we can make the adjustment for you.
That’s it for now. Have a great week!
Warm-up
3 rounds, not for time, of:
1 min of easy jogging, biking, or rowing
6 hip & back extensions
30-45 secs of foam rolling your back
10 air squats
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
Strength/Skill
Take 20 min to find a Deadlift 1RM
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, Feburary 15
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
8 squats (squat therapy style) (see video below)
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
5 knee push-ups
10 seconds of ring dip top position hold
10 seconds of ring dip bottom position hold
WOD
Individual Version:
3 rounds for time of:
Run, 400 m,
then 3 cycles of:
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
25:00
Movement Demos
Partner Version:
AMRAP 30
Run, 400 m (any split)
Then, 3 cycles of (alternating movements):
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Alternating movements
For example, Athlete A does muscle-ups or pull-ups, then B does Dips, then A does Air Squats. On the next time through, B would have pull-ups and squats, A would have dips.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, February 14
Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.
Warm-up
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 (NTE 20 min)
4 RFQ:
Single Leg Dumbbell Deadlift x12
L-Sit: Accumulate :40
Broad Jump x 5
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Goals
Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher
More Likely load:
Hitting a heavy single at 80% 1RM or higher
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, February 13
We do not remember days, we remember moments.
Warm-up
2:00 cardio
Hip swings
Ankle and wrist work
Push/Pull
PVC + Overhead
Strength/Skill
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
Candlestick Conditioning, 10 mins
Athlete Instructions
Work whichever step(s) in the progression is appropriate for you.
Movement Demos
WOD
3 rounds for time of:
100 Double Under (sub single unders or 20 Air Bike Cals)
20 Burpees
Cool Down
Lower body banded
Wednesday, February 12
Let the past be content with itself, for man needs forgetfulness as well as memory.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jacks or single-unders
6 box step-ups and step-downs
6 kettlebell russian swings, light load recommended
6 barbell push-presses, empty barbell
Strength/Skill
(Before WOD)
Double Unders: 4 x 1 min / 1 min (sub single unders or Assault Bike cals)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
(After WOD)
Standing Dumbbell Arnold Press
12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Russian Kettlebell Swing, 53/35 lbs
Cool Down
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, February 11
To the mind that is still, the whole universe surrenders.
Warm-up
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
6-8 hip & back extensions
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 ring rows, pull-ups, or low-ring muscle-ups
5 front squats, empty bar (3 secs up, 3 secs down)
5 inchworm push-ups (feel free to do burpees from round 2)
Strength/Skill
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Bent Over Row
12-12-12-12
WOD
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 135/95 lbs
Chest-to-bar Pull-up (Pull-Up)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, February 10
If you do not change direction, you may end up where you are heading.
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lunge steps (forward/side)
8 Kettlebell russian swings, light load
6 Kettlebell bent over rows, L-arm (light load)
6 Kettlebell bent over rows, R-arm (light load)
20-30 seconds of rest
Strength/Skill
4 RFQ:
15-20 GHD Sit-Ups (25 Med Ball Sit-Ups)
6-8 Turkish Get-Ups (3-4/Arm/Round)
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Frog Stretch
Hold 1-2 minutes.
Saturday, February 8
Failure comes only when we forget our ideals and objectives and principles.
WOD 1:
AMRAP 10
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Row 500m
20 SA DB Thrusters (10R/10L)
Wait 5 min, then:
WOD 2:
AMRAP 15
2 rounds of Cindy
15 Power Snatches, 75/55 lbs (or alternating KB Snatch)
1 round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats
Friday, February 7
Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
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
5 hollow rocks (round 1), 5 strict hanging knee raises (round 2)
Strength/Skill
DB/KB Reverse Lunge
20-20-20 (10/each leg)
WOD
For quality:
Run/Bike/Row (athlete’s choice), 10 mins
75 Hollow Rocks
50 Dips
25 Strict Toes-to-bars (Kipping Toe-To-Bar or Knee Raises)
15 High Box Jumps, pick height
Divide up the work in any manner you wish.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Thursday, February 6
Art enables us to find ourselves and lose ourselves at the same time.
Warm-up
:45/:15 x2
Scorpion
Scarecrow
Med ball cleans
Med ball thrusters
Inchworm
Jerk Skill/ Warm-Up
Strength/Skill
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full cleans, aka, squat cleans.
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM
More Likely time / rounds:
50% or higher of 1RM
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
14 Ring Rows
Front Rack Carry, pick load, 100 m
12 Ring Rows
Front Rack Carry, pick load, 100 m
10 Ring Rows
Front Rack Carry, pick load, 100 m
8 Ring Rows
Front Rack Carry, pick load, 100 m
6 Ring Rows
Front Rack Carry, pick load, 100 m
Athlete Instructions
Note: try to make the ring rows challenging (i.e. inclination and/or time under tension). For the front rack carry, choose a load that allows you to complete the 100m in no more than 3 sets.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, February 5
The whole idea of compassion is based on a keen awareness of the interdependence of all these living beings, which are all part of one another, and all involved in one another.
Warm-up
3-5 minutes of running, biking or rowing
–then–
2 rounds, not for time, of:
6-8 hip & back extensions
15 m of high knees
10 steps of walking lunges
15 m of butt kicks
20 seconds of lateral banded steps
10 squats
10 glute bridges (empty/light barbell)
Strength/Skill
Bench Press
8-8-8-8-8
WOD
For time:
20 Back Squats, 185/135 lbs
Run, 2 mi
20 Back Squats, 185/135 lbs
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, February 4
Perhaps I am stronger than I think.
Warm-up
3 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
10 m bear crawl
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 length rope climb
10 Abmat sit-ups
30 seconds of biking or jogging or rowing (try to increase pace every 10 seconds)
60 seconds of rest
Strength/Skill
(Before WOD)
As many reps as possible in 2 mins of:
Sit-ups
Skill Work:
Rope Clamps/Climbing
WOD
3 rounds, each round for time, of:
1 Rope Climb, 15 ft (or 9 Pull-Ups)
Side Plank, L 30 secs
1 Rope Climb, 15 ft
Side Plank, R 30 secs
1 Rope Climb, 15 ft
Plank Hold, 1 min
Air Bike, 1200 m
Rest 1:1 between each round.
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
5:00 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
8:15 per interval
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, February 3
Pride makes us artificial and humility makes us real.
Updates:
We’ve had BIG Monday night 5:30pm classes since the new year. This is GREAT. We have a practice of capping our weekday classes at 14 to ensure athlete safety and quality of coaching at Pisgah. We plan to open up the 4:30 pm slot on Mondays to give athletes another option. We are wrapping up our time hosting our friends at Summit this month, who currently hold the 4:30 slot. If you’d like to come on Monday afternoon and see our 5:30pm is full, please just plan on coming and we will adjust our programming for the next couple weeks until we open the 4;30pm.
We’ve been honored to host Summit CrossFit these last months. They have had some construction delays at their new space, but those are nearing completion. Their last day at Pisgah, regardless of future construction developments, will be Friday, February 21. Thanks to all of you for supporting this effort since Helene!
The 21st will also be our last day on Zen Planner. We’re changing software systems to Push Press and are almost done moving our info onto that platform. You should see an email from them soon!
Warm-up
2-3x of:
1 minute of rowing, biking or jogging
5 squat jump
5 good morning
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5 inchworm push-ups
5 DB Front Squat
5 DB Shoulder Press
Strength/Skill
(Before WOD)
Deadlift 2-2-2
Heavy!
Rest as needed between sets.
(After WOD)
3 rounds for max reps of:
12 L/12 R Single Arm Dumbbell Shoulder Press, pick load
max rep Push-ups
Athlete Instructions
Movement Demos
Note: the shoulder press will be light weight after the WOD. Emphasis on tempo and control. Push-ups aren’t QUITE to failure. Stop when you have a couple reps left in the tank.
WOD
10-8-6-4-2 reps, for time of:
Dumbbell Clean & Jerk, pick load
Burpee
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.