WOD - Class Programming
Wednesday, May 6
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
2 rounds for time:
1,600-m run
15 deadlifts (225/315 lb)
Score: Total time
intermediate
2 rounds for time:
1,600-m run
15 deadlifts (155/225 lb)
Score: Total time
beginner
2 rounds for time:
800-m run
15 deadlifts (45/65 lb)
Score: Total time
Skill Work
Rest, stretch, recover.
Tuesday, May 5
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
5 rounds for time:
15 box jumps (24/30 in)
15 bench presses (95/135 lb)
Score: Total time
intermediate
5 rounds for time:
15 box jumps (20/24 in)
15 bench presses (65/95 lb)
Score: Total time
beginner
5 rounds for time:
10 box step-ups (16/20 in)
10 bench presses (35/45 lb)
Score: Total time
Skill Work
Pre-workout strength
5 sets:
5 bench presses
– Build to a heavy set of 5 reps.
Monday, May 4
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
75-50-25 reps for time:
Wall-ball shots (14/20 lb)
- Sore from Saturday’s Front Squats? (me too). Can sub med-ball slams here or shorten the depth of your squat and keep the push press + target throw. KB swings would be a good sub as well.
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.
Score: Total time
intermediate
50-35-15 reps for time:
Wall-ball shots (10/14 lb)
AbMat sit-ups
Calorie bike
– Women bike 40-25-10 calories.
Score: Total time
beginner
30-20-10 reps for time:
Wall-ball shots (6/10 lb)
AbMat sit-ups
Calorie bike
– Women bike 20-15-10 calories.
Score: Total time
Skill Work
Rest, stretch, recover.
Sunday, May 3
rx
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
intermediate
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.
beginner
AMRAP 15:
3-6-9-12…
Ring rows
– Row 7/10 calories after each round.
Skill Work
Post-workout accessory
3 sets:
15 DB bench presses or floor presses
25 banded pull-aparts
Saturday, May 2
“Andi”
We’ll offer an individual and partner option for this one. Have fun!
individual:
rx
For time:
100 hang power snatches
(45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats
Score: Total time
intermediate
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Score: Total time
beginner
For time:
50 hang power snatches (15/25 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Score: Total time
Partner Version (AMRAP 25)
Same as above, but you can share the work with a partner.
Split the reps between you anyway you would like.
Complete as many rounds and reps as you can in 25:00.
Friday, May 1
rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Score: Total time
intermediate
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Score: Total time
beginner
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, April 30
rx
5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
intermediate
5 rounds for time:
:30 tuck hold
10/13-cal air bike
10 DB burpees (20/35 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
beginner
5 rounds for time:
:30 seated leg raise hold
7/10-cal air bike
10 DB burpees (10/15 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday, April 29
rx
For time:
10-8-6-4-2
Push jerks (125/185 lb)
100-80-60-40-20
Double-unders
Score: Total time
intermediate
For time:
10-8-6-4-2
Push jerks (95/135 lb)
50-40-30-20-10
Double-unders
Score: Total time
beginner
For time:
10-8-6-4-2
Push presses (35/45 lb)
50-40-30-20-10
Single-unders
Score: Total time
Skill Work
Pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders
:30 rest
Tuesday, April 28
Announcements:
Apologies for the delay on the keypad. The one we were told to order has a 20-30 (!) business-day shipping turnaround, so we’re just waiting on delivery. Thanks for hanging with us! We have been using an old school key lockbox on the back door to provide 24/7 access in the meantime. Let me know if you need the code.
Did you know we pay for a workout tracking app for our members to use? It’s called “Beyond the Whiteboard,” and does a great job. Most of our workouts are pre-entered in the app, so all you have to do is enter your results each day. There is a quote that says you “improve what you measure.” If you’d like a great tool to help track your results and progress, sign-up using the steps below. We have room for 12 more members at our current subscription level.
Steps for Members to Sign Up
Download & Open the App: Download the btwb app on iOS or Android.
Start Sign Up: Select "Sign Up" and create an account using their name and email.
Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".
Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).
Confirm Details: If the gym pays for the subscription, the member will only need to complete their profile (password, DOB) to finish.
Shout-outs to Seth and Jason for getting double-unders last week. And to Kathy for getting rope climbs!
rx
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.
intermediate
AMRAP 20 with a partner:
400-m run
20 handstand shoulder taps
80 walking lunges
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.
beginner
AMRAP 20 with a partner:
400-m run
Bear crawl (50 ft)
60 walking lunges
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.
Skill Work
Pre-workout skill
5 sets:
:20 handstand shoulder taps
:40 rest
– Choose from freestanding, heels against the wall, or toes against the wall.
Monday, April 27
Announcements:
Apologies for the delay on the keypad. The one we were told to order has a 20-30 (!) business-day shipping turnaround, so we’re just waiting on delivery. Thanks for hanging with us! We have been using an old school key lockbox on the back door to provide 24/7 access in the meantime. Let me know if you need the code.
Did you know we pay for a workout tracking app for our members to use? It’s called “Beyond the Whiteboard,” and does a great job. Most of our workouts are pre-entered in the app, so all you have to do is enter your results each day. There is a quote that says you “improve what you measure.” If you’d like a great tool to help track your results and progress, sign-up using the steps below. We have room for 12 more members at our current subscription level.
Steps for Members to Sign Up
Download & Open the App: Download the btwb app on iOS or Android.
Start Sign Up: Select "Sign Up" and create an account using their name and email.
Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".
Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).
Confirm Details: If the gym pays for the subscription, the member will only need to complete their profile (password, DOB) to finish.
Shout-outs to Seth and Jason for getting double-unders last week. And to Kathy for getting rope climbs!
Heavy Day
rx
For load:
Deadlift
10-10-7-7-3-3-3
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest
Sunday, April 26
“Sunday is for ____”
rx
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
intermediate
EMOM 15:
Min 1 | 10 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
beginner
EMOM 15:
Min 1 | 15 kipping knee raises
Min 2 | :30 bike for calories
Min 3 | barbell good mornings
Skill Work
Rest, stretch, recover.
Saturday, April 25
“Pump It. Fold It. Hang It.”
rx
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
intermediate
For time with a partner:
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
beginner
For time with a partner:
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
Skill Work
Post-workout challenge
The Flutter Game
Friday, April 24
“Dummie Bunny”
rx
For time:
100 double-unders
60 DB deadlifts (50/70 lb)
100 double-unders
45 DB hang power cleans (50/70 lb)
100 double-unders
30 DB push jerks (50/70 lb)
– Use two dumbbells.
Score: Total time
intermediate
For time:
70 double-unders
60 DB deadlifts (35/50 lb)
70 double-unders
45 DB hang power cleans (35/50 lb)
70 double-unders
30 DB push jerks (35/50 lb)
– Use two dumbbells.
Score: Total time
beginner
For time:
60 single-unders
30 DB deadlifts (10/20 lb)
60 single-unders
25 DB hang power cleans (10/20 lb)
60 single-unders
20 DB push jerks (10/20 lb)
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, April 23
“Let's Hunt”
rx
For time:
400-m bear crawl
400-m run
400-m walking lunges
400-m run
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
For time:
100-m bear crawl
200-m run
100-m walking lunges
200-m run
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday, April 22
“Light 'Til It's Not”
heavy day
rx
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (55/75 lb)
30 deficit push-ups (2/4 in)
Score: Load
intermediate
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (45/65 lb)
30 deficit push-ups (1/2 in)
Score: Load
beginner
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
20 overhead squats (15/35 lb)
15 push-ups from the knees
Score: Load
Skill Work
Pre-workout build-up
Every 4:00 x 4 sets:
8 overhead squats
– Build to starting load.
Tuesday, April 21
announcements
New routes! If you are used to coming to CFP via the Hill Street off-ramp or returning home via the I-26 on-ramp near Hill Street, those access points are permanently closed. If coming to the gym from downtown/East AVL, I recommend using the Montford Ave exit, then coming down Hill St., or exiting at Westgate and crossing the river using the Craven Street bridge. Some folks may find it faster to go through Biltmore Village and follow the river to the gym. I suggest using GPS to find your new route!!
New coaches at new classes! Ben’s headed over to Thursday afternoons (430 and 530) as Jason’s work schedule has changed a bit. Alissa is headed over to the 730am on Mondays and Tuesdays.
“Gripper Ripper”
rx
8 rounds for reps:
On a 1:20 clock:
130-m sprint (building lap)
Max clean and jerks (75/115 lb)
– Rest 3:00 between rounds.
intermediate
8 rounds for reps:
On a 1:20 clock:
130-m sprint (building lap)
Max clean and jerks (65/95 lb)
– Rest 3:00 between rounds.
beginner
8 rounds for reps:
On a 4:00 clock:
130-m run (building lap)
6 clean and jerks (35/45 lb)
– Rest the remainder of each interval.
Skill Work
Pre-workout practice
Sprint drills
Barbell cycling
Monday, April 20
announcements
New routes! If you are used to coming to CFP via the Hill Street off-ramp or returning home via the I-26 on-ramp near Hill Street, those access points are permanently closed. If coming to the gym from downtown/East AVL, I recommend using the Montford Ave exit, then coming down Hill St., or exiting at Westgate and crossing the river using the Craven Street bridge. Some folks may find it faster to go through Biltmore Village and follow the river to the gym. I suggest using GPS to find your new route!!
New coaches at new classes! Ben’s headed over to Thursday afternoons (430 and 530) as Jason’s work schedule has changed a bit. Alissa is headed over to the 730am on Mondays and Tuesdays.
Benchmark: 2K row
rx
For time:
2,000-m row
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
Same as Rx’d
Score: Total time
Skill Work
Pre-workout practice
Rowing technique and pacing
Sunday, April 19
rx
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (20/35 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Score: Total time
intermediate
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (15/25 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Score: Total time
beginner
1-3-7-11-15 reps for time of:
DB push presses (10/15 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Saturday, April 18
rx
AMRAP 30 (w/partner)
Double-KB front-rack carry (75 ft) (35/53 lb)
15 box jump-overs (20/24 in)
Double-KB Farmer Carry (Building Lap) (35/53 lb)
– Partners alternate full rounds
intermediate
AMRAP 30(w/partner)
Double-KB front-rack carry (75 ft) (26/35 lb)
15 box jump-overs (16/20 in)
Double-KB Farmer Carry (Building Lap) (26/35 lb)
– Partners alternate full rounds
beginner
AMRAP 30 (w/partner)
Double-KB front-rack carry (75 ft) (15/20 lb)
10-15 box jump-overs (6/12 in)
Double-KB Farmer Carry (Building Lap) (15/20 lb)
– Partners alternate full rounds
Skill Work
Rest, stretch, recover.
Friday, April 17
“Drew”
Intended Stimulus
Sub 45:00.
In honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).
Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025.
As with many Hero workouts, this workout is a longer grind and is more about the effort and your mindset than the scoreboard.
rx
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.
Score: Total time
intermediate
For time:
Kraus
200-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– Bodyweight deadlifts.
– No weight vest.
Score: Total time
beginner
For time:
Kraus
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest
Scott
Run/walk 1:30 away from the gym and then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest
Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest
Cully
Run/walk 2:30 away from the gym and then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest
Night Stalkers
150 box step-ups (12/12 in)
– Challenging but manageable deadlift load for 4 reps.
Score: Total time
Skill Work
Rest, stretch, recover.