Sunday, January 9

XT Strength: 9a

Shoulder Press 6x4

Front Squat 6x4

3 RFQ

SL KB RDL x14 @3111

SL “Box” Jump x 10 (5/each)

3 RFQ

Weighted Sit-Ups x 20

Tempo Push-Ups x 10

Saturday, January 8

Rebuild

A)
4 RFQ

1. Seesaw Press; 20X0; 14-18reps rest 15sec

2. Copenhagen Raise or Regressed Copenhagen Raise; 10-12/side
   (pause 1-2sec at the top of each rep) rest 60-90sec and back to 1
   *Regression - bend top leg 90 degrees

B)

Every 1:30 for 24 mins, alternating between:

5 Jefferson Curls, pick load @4442

15 Frog Pumps, pick load @1112 (focus on maximal contraction of your glutes during each 2 sec hold at the top)

6 Bat Wing Extensions @3333

25 Banded Overhead Tricep Extensions @10X0

Community WOD

AMRAP 30

W/Partner (Any split)

25 Box Jump Overs, 24/20 in

25 Wall Balls or Weighted Sit-Ups

25 Push Ups

25 Single Dumbbell Hang Clean & Jerks

1 Post Run

Friday, January 7

WOD:

3 rounds, each round for time, of:

Run, 400 m

40 Alternating Kettlebell Farmers Carry Reverse Lunges, 24/16 kg (bodyweight reverse lunges)

20 Toes-to-bars (knee raises)

40/30 Assault Bike Calories

Run, 400 m

Go every 12 mins.

Athletes should get at least 2 mins of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first round as prescribed in less than 10 mins.

Thursday, January 6

New merch!

Two new designs (and more on the way!). Click HERE and HERE to view.

Rebuild option in lieu of WOD today!

Strength (all athletes):

5 rounds for quality of:

6 L Bulgarian Split Squats, pick load @30X1

Rest 30 secs

6 R Bulgarian Split Squats, pick load

Rest 30 secs

8 Supinated Barbell Bent Over Rows, pick load @21X0

Rest 1 min

Use a load that will be challenging, but achievable for the five rounds at the prescribed tempo.

WOD:

2 rounds, each round for time, of:

50 Row Calories

50 Wall Balls, 20/14 lbs

Rest 5 mins between each round.

Rebuild Option

4RFQ

1. Goblet Cyclist Squat; 31X1 Tempo; 8-10reps rest 15sec

2. Russian Kettlebell Swings x 16-18reps rest 60-90sec and back to 1

Wednesday, January 5

Strength:

Deadlift 8-6-4-2-1-1-1-1

Complete sets every 2 mins.

Set 1: 55% 1RM

Set 2: 65% 1RM

Set 3: 75% 1RM

Set 4: 85% 1RM

Set 5: 90% 1RM

Set 6: 95% 1RM

Set 7: 101% 1RM

Set 8: 101-105% 1RM

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

WOD:

Complete as many rounds as possible in 8 mins of:

6 Deadlifts, 225/155 lbs

12 Box Jump Overs, 24/20 in

Tuesday, January 4

Just the warm-up and WOD today!

Rebuild option available in each class as well.

XT Strength: 5:30pm

WOD:

Every 4 mins for 32 mins, alternating between:

Run, 400 m + 10 Strict Pull-ups + max rep Strict Handstand Push-ups

Run, 400 m + 10 Strict Pull-ups + max rep Ring Dips

Rebuild A

 3RFQ

Landmine Lunge Hold Row x 10-14 (5-7/each) @ 3111

Seated DB Z Press x10-14 @ 21X1

Rebuild B

3RFQ

Stationary Dips x 8-12 @2111

Landmine OH Get Up Lunge x12-16

XT Strength:

Push Press 3x5

Overhead Squat 3x5

Squat Snatch

15 min to work to a heavy single

3 RFQ

Speed skaters x :30

Weighted Squat Jumps x :30

Monday, January 3

On MLK Day, January 17, we will be doing a River Arts District trash pick-up, beginning at 10:30am. If you’d like to come and help out, we’re planning on just starting at the gym and making a lap around the RAD. Should take about an hour. If you’re coming, bring some gloves. We’re reaching out to RiverLink for help with vests and trash/recycling bags. Stick around for the Noon class that day!

Pisgah Kids restarts on Tuesday, January 11. We have TWO OPEN SLOTS for K-5 students. We have 9 super awesome ninjas in the class, which will now meet on Tue/Thur 3:30-4:30. Contact us if you know of someone that may be interested! 


No Monday Night Skill Session this week. Mark is out of town today.

Pisgah Fitness is looking for help in two areas: Social Media and Merchandising.

For social media, we like daily (or almost daily) posts to our Facebook and Instagram accounts, highlighting athletes and the many positive things going on at the gym each day. We’ve spent approx. an hour a week on this when we’ve been good about consistently getting content up. We’re happy to pay an hourly rate and/or discount a membership for compensation. If interested, reach out to Ben at ben@pisgahfitness.com or 828.772.7115.

Merchandising: We’re looking for someone that’s interested in designing shirts, hoodies, tanks, hats, etc. Our link with Bonfire can handle the printing and ordering/shipping, but we’re just looking for help on design concepts, preferably from someone that knows our space and community well. Again, we can pay by the hour and/or reduce the membership rate for a helper.

January “Battle of the Boxes” Partner WOD event this Friday night at Summit CrossFit! Check Summit’s social media for more info.

PF member Meg Libby is looking to re-home two lab retrievers. If you or someone you know may be interested in bringing one or two dogs into their home, check out the details HERE.

December Committed Club!

• I included all those 12 sessions and above this month. LOVE seeing some new names at the top of this list!

Jenna Gilman 24

Dr. Hingle McCringleberry 22

Robert Starbuck 21

Lara Brockwell 19

Ann Thomasson 18

Teresa Warstler 17

Jamie Sauer 15

Clint Lasher 14

Jay Moye 14

Meg Libby 14

Phillip Seaward 14

Aaron Ryba 13

Cavan Fitzsimmons 13

David Ferrell 13

Chris Sanford 12

Grant Sanford 12

Lucas Ferry 12

Meghan McAdams 12

Group Fitness Class:

Strength:

1 Clean & Jerk, pick load

Every 2 mins for 24 mins.

Build to today’s heavy single.

WOD:

3 rounds for time of:

20/15 Assault Bike Calories

10 Clean & Jerks, 135/95 lbs (20 Alt DB Snatches)

10 Bar Facing Burpees (Burpees)

Sunday, January 2

XT Strength:

Back Squat 5-4-3-2-1

Bench Press 5-4-3-2-1

Hang Power Clean 5-4-3-2-1

3 RFQ

Sit-Ups x 33

Tall Box Jump x 5

Saturday, January 1

Happy New Year, crew!!

Rebuild

3 RFQ

12-14 Keg Lifts (6-7/each side)

12-14 Kneeling Curl to Press (DBs)

3 RFQ

12-14 Slasher to Halo

12-14 Single Arm KB Suitcase Walking Lunge (step forward, step back)

3 RFQ

20 SA KB Swing (Russian – 10/each)

KB Figure 8 (1:00)

Community WOD

“The Ghost” (partner version)

10 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Double Under (single under)

Teams alternate movements (in round 1, partner A would do row, B would then do burpee, A would jump rope. In round 2, B would start with row, etc….) immediately to the next station every 1 min, the clock does not stop or reset between stations.

Friday, December 31

Class Schedule: 7:30a and 12p

Normal weekend schedule. Be safe tonight!!

Skill:

Pose Running Drills

WOD:

"Pump Fake"

For time:

10 Strict Pull-ups (ring rows or bent over rows)

10 Dumbbell Bench Press, 50/35 lbs

Farmers Carry, 50/35 lbs, 100 m

9 Strict Pull-ups

9 Dumbbell Bench Press, 50/35 lbs

Farmers Carry, 50/35 lbs, 100 m

…and so on, down to 1 pull-up, 1 bench press, though the farmers carry stays at 100m throughout.

Thursday, December 30

Rebuild option available in all classes.

Strength:

1 Deadlift, 90% 1RM

Every 3 mins for 15 mins.

Rebuild Strength:

Every 1:30 for 18 mins, alternating between:

12 Dumbbell Death Marches, pick load @3011

12 Barbell Hip Thrusts, pick load @20X1

Side Plank, L 30 secs/R 30 secs

WOD:

Complete as many rounds as possible in 16 mins of:

8 L Arm Kettlebell Deadlifts, 24/16 kg

8 L Arm Kettlebell Swings, 24/16 kg

16 L Arm Kettlebell Overhead Walking Lunges, 24/16 kg

8 R Arm Kettlebell Deadlifts, 24/16 kg

8 R Arm Kettlebell Swings, 24/16 kg 16

R Arm Kettlebell Overhead Walking Lunges, 24/16 kg

Rebuild Option:

EMOM 16 (for quality, athletes will spend :45 working at each movement, allowing :15 for transition/rest before the next movement/minute begins)

L Arm Kettlebell Deadlifts @2111

L Arm Kettlebell Swings

L Arm Kettlebell Overhead Walking Lunges @2111

R Arm Kettlebell Deadlifts

R Arm Kettlebell Swings

R Arm Kettlebell Overhead Walking Lunges

Wednesday, December 29

WOD:

6 rounds, each round for time, of:

Run, 400 m

30 Double Unders (60 single unders)

20 Wall Balls, 20/14 lbs

10 Toes-to-bars (knee raises)

Go every 6 mins.

Tuesday, December 28

XT Strength: 5:30pm (programming below)

Rebuild option available in all Group Fitness classes.

Strength:

1x [ 1 Clean + 1 Front Squat + 1 Jerk ], pick load

Every 2 mins for 20 mins.

Rebuild Strength:

Every 1:30 for 18 mins, alternating between:

8 L Cozy Leg Lifts @2114

8 R Cozy Leg Lifts

12 L Single Arm Dumbbell Press, pick load  @2111

12 R Single Arm Dumbbell Press, pick load

• Cozy Leg Lift

WOD:

For time:

24/18 Assault Bike Calories

12 Devil Press, 50/35 lbs

20/14 Assault Bike Calories

10 Devil Press, 50/35 lbs

16/10 Assault Bike Calories

8 Devil Press, 50/35 lbs

12/6 Assault Bike Calories

6 Devil Press, 50/35 lbs

Rebuild Option:

EMOM 12 (for quality)

Landmine SL RDL + Row (R Leg)

Landmine SL RDL + Row (L Leg)

Landmine Standing Twist (alternating)

Landmine Side Lunges (alternating)

XT Strength:

Overhead Squat 5-4-3-2-1

Hang Power Snatch 5-4-3-2-1

(beginners will stay lighter and continue to refine form and technique)

3 RFQ:

Seated DB Shoulder Press x 8-12

Weighted Glute Bridge x 8-12

3 RFQ:

L Sit/Hold/Hang x Max Effort

Tempo Pushups x 8-12 @ 3111

Monday, December 27

Monday Night Skill Session (w/ Coach Mark): Olympic Lifting

Skill:

For quality:

Ring Muscle-up or Ring Support Hold Progressions

L-Sit Progressions

Handstand Hold Progressions

Take 15 mins to rotate through, practicing the 3 gymnastics movements.

WOD:

2 rounds, 1:30 per station, for max reps of:

Assault Bike Calorie

Rest 30 secs

Strict Handstand Push-up (Seated DB Z Press)

Rest 30 secs

Row Calories

Rest 30 secs

Ring Dip (Stationary Dip)

Rest 30 secs

Strength:

Every 1 min for 6 mins, alternating between:

10 Supine Ring Rows @2111

Prone Plank Hold, 45 secs

Sunday, December 26

XT Strength: 9a

Hang Clean 5x5

Push Jerk 5x5

DB Bench Press 3x10

Lateral Box Step-Up 3x12

Broad Triple Jump 3x5

Hollow Hold 3x 1:00 (accumulate)

Saturday, December 25

Pisgah is closed today.

We hope you and yours enjoy the holiday!

XT Strength tomorrow at 9a.

Friday, December 24

Classes today: 7:30a, 12p

Closed tomorrow for Christmas.

Sunday: XT Strength 9a

Monday: Normal schedule + Monday Night Skill Session (Olympic Lifting) w/ Coach Mark 6:30p

Friday Group Fitness:

Skill:

Row Fundamentals

WOD:

4 rounds for time of:

Row, 500 m

Run, 400 m

20/15 Assault Bike Calories

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Thursday, December 23

Rebuild option available in all classes.

Strength

2 Deadlifts

Every 3 mins for 15 mins.

Set 1-2: 80-85% 1RM

Set 3-4: 85% 1RM

Set 5: 85-90% 1RM

Rebuild A (can be done in lieu of Strength)

Alt every 1:30 x 5 rounds

SL RDL x 8-10 (4-5/each) @ 3111

Deficit weighted Jefferson Curl x 4 @4442

Rebuild B (in lieu of WOD)

Every 1:30 for 18 mins, alternating between:

30 Banded Prone Lying Leg Curls @1010

max rep Bear Crawl Barbell Roll Outs, :45-1 min

12 Supinated Barbell Bent Over Rows, pick load @2111

15 Frog Pumps, pick load @1112

WOD:

2 rounds, each round for time, of:

60/40 Assault Bike Calories

30 Kettlebell Farmers Carry Walking Lunges, 32/24 kg

15 Burpee Box Jump Overs, 24/20 in

Go every 8 mins.

Wednesday, December 22

Holiday Schedule:

Fri, 12/24: 7:30am and 12pm classes

Sat., 12/25: Closed

Sun., 12/26: XT Strength 9a

Fri., 12/31: 7:30a, 12pm classes

Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a

Sun., 1/2: XT Strength 9a

Skill:

Butterfly Kips or Pistol Squats (Athlete Choice)

Strength:

Every 1 min for 20 mins, alternating between:

Wall Sit, 45 secs max rep

Goblet Squats, pick load, 45 secs max rep

Banded Good Mornings, 45 secs max rep

Strict Pull-ups, 45 secs max rep

Flutter Kicks, 45 secs

WOD:

As many reps as possible in 7 mins of:

RX:

3 Thrusters, 100/65 lbs (65/45)

3 Chest-to-bar Pull-ups (jumping pull-ups)

6 Thrusters, 100/65 lbs

6 Chest-to-bar Pull-ups

9 Thrusters, 100/65 lbs

9 Chest-to-bar Pull-ups ...

Continue adding 3 reps each round to each movement until time expires.

Scores to beat- Mat Fraser: 198 reps in 2018

Kara Saunders: 201 reps in 2018

Josh Bridges: 169 reps in 2011

Camille Leblanc-Bazinet: 173 reps in 2012

Tuesday, December 21

Rebuild option available all day.

XT Strength: 5:30pm

Group Fitness:

Strength:

3 rounds for quality of:

5 Tempo Bench Press, pick load @21X1

Rest 45 secs

12 Stationary Dips @2111

Rest 45 secs

10 Banded Face Pulls @2111

Rest 45 secs

L-Sit, 1 min (accumulate)

Rest 45 secs

Rebuild:

3 RFQ:

10 Rear Foot Elevated Split Squat (Dual DB - 5 each leg) @ 2111

10 DB Tricep Extensions @ 21X1

10 DB Push Press @ 21X1

WOD:

5 rounds for time of:

20 Lateral Dumbbell Jump Overs

10 Dumbbell Hang Cleans, pick load

10 Dumbbell Push Press, pick load

XT Strength:

Deadlift 3x5
Back Squat 3x5

3RFQ
DB Z Press x12
Lateral Bounds x14

3RFQ
Side Plank :40/each
Pigeon Stretch 1:00 each