WOD - Class Programming
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
Monday, October 20
There is no remedy for love but to love more.
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 minutes of running, biking or rowing
-then-
2 Rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 tuck jumps
Strength/Skill
Broad Jump:
20 reps for max distance
Then:
Back Squat 2-3-5-10-2-3-5-10
Movement Demos
WOD
AMRAP 7
Burpee to target (jump to a target 6+ in. above extended arms)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute 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
Sunday, October 19
Pride makes us artificial and humility makes us real.
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of jogging, biking, or rowing
8 hip & back extensions
20 seconds of lateral banded steps
10 squats (squat therapy style, see video below)
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
Strength/Skill
3 RFQ, Superset:
Behind The Neck Snatch Grip Strict Press x12
Barbell Good Morning x 12
Rest 2 mins between sets.
Movement Demos
WOD
5 rounds for time:
2 rounds of Cindy
15 Power Snatches, 75/55 lbs
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
22:00
Movement Demos
Saturday, October 18
In the last analysis, the individual person is responsible for living his own life and for 'finding himself.' If he persists in shifting his responsibility to somebody else, he fails to find out the meaning of his own existence.
For time with a partner:
100 walking overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time
Friday, October 17
Peace demands the most heroic labor and the most difficult sacrifice. It demands greater heroism than war. It demands greater fidelity to the truth and a much more perfect purity of conscience.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Today!
Warm-up (NTE 10’)
AMRAP 8’, increasing pace set after set, of:
40 seconds of biking, jogging or rowing
5 down-ups
10 Empty barbell Good Mornings, moderate load
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Does not have to be unbroken. You can use two different loads. Can use two dumbbells if needed.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 30 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 15 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Thursday, October 16
Happiness is not a matter of intensity but of balance, order, rhythm and harmony.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Strength/Skill
Deadlift
3-3-3-3-3
WOD
AMRAP 20:
1:00 plank hold
10/15-cal row
5 front squats (105/155 lb)
Wednesday, October 15
The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
10 glute bridges, with an empty barbell or unweighted
3-5 deadlifts, empty barbell
3-5 muscle cleans, starting from mid-shin
3-5 power cleans, starting from mid-shin
Strength/Skill
Before WOD:
For quality:
25 Box Jumps, pick height
Athlete Instructions
10-25 reps
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
After WOD:
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
50-75 reps
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
WOD
For time:
Run, 400 m
15 Power Cleans, 185/135 lbs (Scale to 60% 1RM)
Run, 400 m
12 Power Cleans, 185/135 lbs
Run, 400 m
9 Power Cleans, 185/135 lbs
Athlete Instructions
For time, or not
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:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, October 14
He is no fool who gives what he cannot keep to gain what he cannot lose.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
Not for time: 3x
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 press series, empty/light barbell
5 hip & back extensions
Strength/Skill
Double Unders: 4 x 1 min / 1 min (Single Unders or D/U Practice)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1’ of practice followed by 1’ of rest)
Movement Demos
After WOD:
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set
Movement Demos
WOD
Push Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Jerk or Split Jerk- 90% 1RM or more
Push Press- 75% 1RM or more
Push Jerk- 55% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push Press- 50% 1RM or more
Push Jerk- 40% 1RM or more
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.