SATURDAY 11/08/2025

TONIGHT IS FRIENDSGIVING!

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.

We have another fun start to our week with some long interval sets that have a solid blend of cardio, gymnastics, and weightlifting. Tuesday’s workout will be a bodybuilder’s dream, but it will turn into a nightmare once you get a few sets in. In the middle of the week, it’s another climb down and back up the ladder chipper. Thursday’s AMRAP is a triplet that will have you squatting some heavy weight under duress. For Friday, it’s going to be a hamstring, traps, and triceps kind of day as you will work through this muscle endurance grind for multiple sets. Saturday’s workout is a great partner workout that’ll get everyone excited for Friendsgiving!

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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.

Sat. November 8th 4 pm - Friendsgivings

Sun. November 9th 10:30 AM - CHAD1000X

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

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‍METCON:

FRIENDSGIVING: partner wod saturday

Freedom:

AMRAP 20 Minutes: Teams of 2

Partner 1:

400 Meter Run

Partner 2:

AMRAP

10 Hand Release Push-ups

10 Straight Leg Sit-ups

10 Box Jump Overs (24 / 20)

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Independence

AMRAP 20 Minutes: Teams of 2

Partner 1:

400 Meter Run

Partner 2:

AMRAP

8 Hand Release Push-ups

8 Straight Leg Sit-ups

8 Box Jump Overs (24 / 20)

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Liberty

AMRAP 20 Minutes: Teams of 2

Partner 1:

200 Meter Run

Partner 2:

AMRAP

8 Bar Push-ups

8 Sit-ups

8 Box Step Overs (24 / 20)

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ACCESSORY:

3 sets

12 Weighted Push Ups (or Ring Dips)

-rest 30 secs-

12 Ring Rows

-rest 30 secs-

15 Dumbbell Lateral Raises

-rest 1:00 between sets-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.