THURSDAY 10/16/2025

WELCOME TO BRING A FRIEND WEEK!

To start this week, it’s a grind on cardio intervals for you to attack. On Tuesday, we’ve seen these before, with two fast-paced AMRAPs where we fight to maintain consistent reps/sets with a high heart rate. For Wednesday, it’s a bike with high-skilled intervals. Thursday will probably be the most challenging! Friday is just about getting the work done and holding on through this descending rep scheme posterior leg drive and hip hinge. On Saturday, we have our Metavivor Breast Cancer Fundraiser 5K and Hip Mobility Workshop w/ Coach Cory immediately following.

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

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EVENTS:

Run Club at 9:30 on Sundays

Weightlifting Club moving to ONCE A MONTH - Will start back up in November.

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

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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WHITEBOARD:

STIMULUS: This EMOM is designed as a stamina and capacity builder. The combo of toes to bar and push press inside one minute creates a grip-taxing and midline-heavy stimulus with a high breathing rate. It should feel like a fast, technical set that gets harder to hold as fatigue builds, an efficiency test more than a strength test.

STRATEGY & FLOW: The rhythm is simple: 10 toes to bar into 10 push press, then quick rest before the next minute. Sets need to stay unbroken early, with short efficient breaks only if absolutely necessary in later minutes. Grip fatigue will compound, so push away at the top of toes to bar and keep push presses snappy with leg drive to preserve shoulders.

Toes to Bar: Approach: Aim for unbroken each round; if grip fades, go 6–4 to stay inside :20. Execution: Hollow–arch kip, snap feet to bar, push away at top to reload swing.

Push Press: Approach: Unbroken every round, using hips to carry the load. Execution: Dip straight, drive straight, no re-dip under the bar, pure press out overhead.

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STRENGTH:

Clean & Jerk

5x5

5 sets: 5 Clean and Jerks @ 75%

*every 2:30

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METCON:

Harvest Moon

Freedom (RX'd)

Every 1:00 (10:00)

10 Toes to Bar

10 Push Press (95/65)

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Independence

Every 1:00 (10:00)

8 Toes to Bar

8 Push Press (95/65)

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Liberty

Every 1:00 (10:00)

8 Hanging Knee Raises

8 Dumbbell Push Press (light)