MONDAY 11/10/2025

VETERANS DAY WEEK! Good luck to all those completing the Charlotte Half Marathon this week!

NEW MONTH, NEW CHALLENGE: This month is all about KETTLEBELL SWINGS! We are asking you to complete 20 kettlebell swings every day this month. Those who complete 20 out of 30 days will receive a prize.

This week is going to be one for the books. Monday is an AMRAP chipper where you will have to work through a series of barbell movements before getting to the bike to accumulate calories. For Tuesday, it's our Veterans Day Hero workout “Bert”, a longer chipper style workout so make sure to pace it from the beginning. It's going to be all upper body for Wednesday, which will test our shoulder endurance. Thursday's workout will challenge your ability to pace their running and core stamina across multiple 1:00 intervals. Friday, it's a class Open workout repeat that combines two workouts in one: light barbell cycling, high-skilled gymnastics, and burpees. Saturday's workout will be an At Home workout for those who are not completing the Charlotte Half Marathon.

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EVENTS:

Run Club moving to ONCE A MONTH - Will start back up in the new year.

Weightlifting Club moving to ONCE A MONTH - Will start back up in the new year.

Mon. November 10th 4:30-6:45pm - Free Injury Screens with The Charlotte Athlete

Sat. November 15th - Novant Health Race Event (5K, half, full)

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STRENGTH:

6 sets
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk)

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‍METCON:

Honor and Respect

Freedom (RX'd)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time

Independence
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Air Bike

Liberty
12:00 AMRAP
30 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
10 Dumbbell Thrusters (light)
Max Calorie Air Bike