Thursday, May 21

announcements

• Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.

• This weekend’s Sunday session will be another weightlifting class with Coach Heather. All levels welcome!

rx

AMRAP 12:
200-m run
8 hang squat cleans (75/115 lb)
4 wall walks

intermediate

AMRAP 12:
200-m run
8 hang squat cleans (55/75 lb)
3 wall walks

beginner

AMRAP 12:
200-m run
8 hang power cleans (35/45 lb)
4 inchworm + push-ups from the knees

Skill Work

Post-workout challenge:
Sprint work

Wednesday, May 20

announcements

• Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.

• Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!

• Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.

rx

6 rounds for time:
24 KB swings (35/53 lb)
12 burpees to a target
– Burpee target is 6 inches above fingertips with arms overhead.

Score: Total time

intermediate

6 rounds for time:
24 KB swings (26/35 lb)
12 burpees to a target
– Burpee target is at the fingertips with arms overhead.

Score: Total time

beginner

4 rounds for time:
18 KB swings (18/26 lb)
12 burpees

Score: Total time

Skill Work

Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.

Tuesday, May 19

announcements

• Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.

• Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!

• Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.

rx

6 x 1:30 rounds:
20 single-leg squats
Max-cal bike
– Rest 1:30 between rounds.

intermediate

6 x 1:30 rounds:
12 single-leg squats to a target
Max-cal bike
– Rest 1:30 between rounds.

beginner

6 x 1:30 rounds:
12 reverse lunges
Max-cal bike
– Rest 1:30 between rounds.

Skill Work

Rest, stretch, recover.

Monday, May 18

announcements

• Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.

• Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!

• Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.

rx

For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

Score: Total time

intermediate

For time:
10 deadlifts (125/185 lb)
15 pull-ups
30 wall-ball shots (10/14 lb) (9/10 ft)
40 box jumps (20/24 in)
800-m row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

Score: Total time

beginner

For time:
10 deadlifts (45/65 lb)
15 ring rows
20 wall-ball shots (6/10 lb) (8/9 ft)
25 box step-ups (12/12 in)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

Score: Total time

Skill Work

Rest, stretch, recover.

Sunday, May 17

Sunday Session: Endurance

100 Bike Calories (not to exceed 10:00)

100 Burpees (not to exceed 10:00)

100 Row Calories (not to exceed 10:00)

Skill Work

Post-workout core strength
Alternating EMOM 10
Odd Minutes: 3-5 Candlesticks
Even Minutes: :40 Plank (side, pushup, elbows)

Saturday, May 16

rx

20 rounds for time with a partner:
7 push presses (75/115 lb)
1 Post Run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.

Score: Total time

intermediate

20 rounds for time with a partner:
7 push presses (65/95 lb)
1 Post Run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.

Score: Total time

beginner

20 rounds for time with a partner:
5 push presses (35/45 lb)
1 Post Run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.

Score: Total time

Skill Work

Rest, stretch, recover

Friday, May 15

rx

5 rounds for time:
22/30-cal Echo bike
20 sumo deadlift high pulls (65/95 lb)
15 knees-to-elbows

Score: Total time

intermediate

5 rounds for time:
15/20-cal Echo bike
15 sumo deadlift high pulls (55/75 lb)
10 knees-to-elbows

Score: Total time

beginner

3 rounds for time:
10/15-cal Echo bike
15 sumo deadlift high pulls (35/45 lb)
10 hanging knee raises

Score: Total time

Skill Work

Rest, stretch, recover.

Thursday, May 14

rx

5 x 3:00 AMRAP
1 rope climb (15/15 ft)
9 thrusters (65/95 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.

intermediate

5 x 3:00 AMRAP
1 rope climb (12/12 ft)
9 thrusters (55/75 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.

beginner

5 x 3:00 AMRAP
3 seated rope lock-offs
5 thrusters (35/45 lb)
– Rest 3:00 between each AMRAP.
– Do no more than two rounds each AMRAP

Skill Work

Pre-workout skill
Rope climb drills

Wednesday, May 13

rx

3 rounds for time:
25 ring dips
10 KB Turkish get-ups (53/70 lb)
25 pull-ups
– Switch arms as desired on the Turkish get-ups.

Score: Total time

intermediate

3 rounds for time:
18 ring dips
10 KB Turkish get-ups (35/53 lb)
18 pull-ups
– Switch arms as desired on the Turkish get-ups.

Score: Total time

beginner

3 rounds for time:
12 foot-assisted ring dips
10 DB Turkish get-ups (5/10 lb)
12 ring rows
– Switch arms as desired on the Turkish get-ups.

Score: Total time

Skill Work

Post workout
For load:
Sandbag bear-hug carry (100 ft)

Tuesday, May 12

Heavy Day

rx

For load:
Back squat
5-5-3-3-1-1-1

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

For load:
Back squat
3-3-3-3-3-3

Score: Load

Skill Work

Rest, stretch, recover.

Monday, May 11

announcements

• Community Member Profile: Check out our profile with Michael! Here is the link to the IG post, and I’ve copied and pasted it below in case you don’t have social media.

rx

For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans

Score: Total time

intermediate

For time:
30 power cleans (75/105 lb)
800-m run
30 power cleans

Score: Total time

beginner

For time:
15 power cleans (35/45 lb)
400-m run
15 power cleans

Score: Total time

Skill Work

Pre-workout strength
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.

Community Member Profile: Michael

What do you do in the real world outside of Pisgah?

I work at a bank in Compliance (bank cop) and live with my family (wife two kids and a dog).

What first brought you to Pisgah, and what was your first impression?

My wife brought me along. She wanted to get back into working out, and I was really just planning on showing up for support. My first impression was that it wasn’t as CROSSFIT!!!!! as I expected. It was very approachable.

What has been your biggest milestone or breakthrough since joining?

I deadlifted 300lbs, and was like wow. That’s a lot of weight. Felt good.

What do you love most about the 5:30am crew?

The support. Whether you want to go hard or you’re barely showing up that day, 5:30 crew is there for it. I don’t really like to workout. Without the people (and the coffee) I could never keep it up.

What are you currently working on? What's your next big CF goal?

Working on endurance mostly. Want to be able to keep moving on longer workouts.

What is a fun fact or hobby you enjoy outside of CrossFit?

I love to play games and sports. My parents still come to my softball games.

Least favorite movement?

Front squats probably. There’s just so many better ways to do a squat.

If you could design your own WOD, what would be in it?

That’s hard. I like the variety in CrossFit. Probably something with rowing and wall balls because I’m good at them (tall people moves!).

Sunday, May 10

announcements

• Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.

• Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!

  • First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!

Jerks (Split or Power):

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%

– Use a recent one-rep-max to find your percentages. If you don’t have a 1RM, start light and work on form, increasing weight as consistently strong technique allows.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Saturday, May 9

announcements

• Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.

• Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!

  • First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!

AMRAP 30 with a partner:

400-m DB or KB farmers carry (35/50 lb)

25 Medball Sit-ups (sit-ups)

25 Russian Swings (DB or KB)

– Break up the carries as desired.

– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

Friday, May 8

announcements

• Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.

• Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!

  • First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!

rx

For reps:
On a 4:00 clock:
Max snatches (105/155 lb)
4:00 rest
On a 3:00 clock:
Max snatches (125/185 lb)
3:00 rest
On a 2:00 clock:
Max snatches (145/205 lb)

intermediate

For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)

beginner

For reps:
On a 4:00 clock:
Max snatches (15/35 lb)
4:00 rest
On a 3:00 clock:
Max snatches (35/45 lb)
3:00 rest
On a 2:00 clock:
Max hang snatches (45/55 lb)

Skill Work

Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.

Thursday, May 7

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

For time:
40-cal row
200 double-unders
40-cal row

Score: Total time

intermediate

For time:
40-cal row
100 double-unders
40-cal row

Score: Total time

beginner

For time:
20-cal row
100 single-unders
20-cal row

Score: Total time

Skill Work

Post-workout skill
On a 10:00 clock:
Free-standing handstand push-up practice or press to handstand practice

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.