Monday, June 16
“We live in the kind of society where, in almost all cases, hard work is rewarded.”
—Neil deGrasse Tyson
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
AMRAP 8’, easy pace:
1 minute of rowing, biking or jogging (increase pace set after set)
8 stiff legged deadlifts, empty barbell
2 inchworm push-ups
Strength/Skill
Optional, after WOD:
For quality:
100 L/100 R Single Leg Glute Bridges
Athlete Instructions
Accumulate 50-100 repetitions each leg in as few sets as possible. Weighted if you want.
Movement Demos
WOD
10 rounds, each round for time, of:
Row, 250/200 m
Rest as needed between each round.
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field !