Archive for: December, 2015

#432 New Years Day – 1.1.16

As 2015 comes to an end, all of us at Warlock Athletics want to say thank you. Thank you guys for allowing us the privilege to coach you and being coachable. Thank you guys for working your ass off every single day you’re there. Thank you guys for taking the time to like, comment and share our social media posts. Thank you guys for sharing your great and terrible workouts that you almost died (haha) with co-workers, friends and family. Thank you guys for having your friends, family and neighbors join our gym by your constant badgering of them and sharing stories about our classes. Thank you guys for becoming family! We wouldn’t be where we are without each and everyone of you! We’re looking forward to an even healthier and more fit 2016.

Just in case you missed the memo we are closed on New Years Day. Enjoy the well deserved rest because when we get started on the second we’re going to continue kicking ass in preparation for the 2016 CrossFit Open. There are two videos below to help motivate you for 2016. I ask that you take a few minutes and write down goals (gym and non gym related) for 2016 that you will accomplish.  Watch the video you’ll understand what i mean in regards to writing down goals. By no means do you have to share your goals, if you want to share your goals (i would love to see them) email them over to e@warlockathletics.com.  I included my goals at the bottom as a template and so you guys can hold me accountable 🙂

Erik’s Gym Goals

400 lb Back Squat, 350 lb Front Squat, 300 lb Clean and Jerk, 225 lb Snatch, 20 Unbroken Muscle Ups, Sub 3 minute Fran Time, Finish top 5% in the 2016 CF Open

Erik’s Coaching Goals

Find new ways to make Warlock Athletics the best part of your day. Take the CrossFit Gymnastic Trainers course. Read Supple Leopard from cover to cover and implement more mobility and flexibility into classes. Attend the Business of Excellence Seminar to continue to improve the quality of our facility.

Erik’s Personal Goals

Spend more time outside of the gym with Sara. This goes hand and hand with finding a balance between “work” aka the gym and life outside of the gym.

“Exercise performed in a community, at high intensity makes people better. And I don’t get to be the judge, you can for yourself.”—Greg Glassman, CrossFit Founder and CEO

Posted by CrossFit on Wednesday, December 23, 2015

#431- Best of 2015 Week – Thursday 12.31.2015

We having class at 7:45 and 10 am with Warlock Academy at 9 am. Hope you can make it for the last workout of 2015

A. #156 Friday 3.27.2015

27-21-15-9

Row Calories

Thruster @ 95/65

B. 1 RM Clean and Jerk

#430 Best of 2015 Week – Wednesday 12.30.2015

A. #184 – 4.24.2015

Christine 3RFT

500M Row

12 Deadlift @ Bodyweight

21 Boxjumps @ 20″

 

B.  #204 – 5.14.2015

For Time:

50 Burpees

50 Thrusters @ 115 / 75

50 T2B

 

#429 Best of 2015 Week – Tuesday 12.29.2015

A. #357 Air Force 10.17.2015

20 Thrusters @ 95/65

20 Sumo Deadlift High Pulls @ 95/65

20 Push Jerks @ 95/65

20 OHS @ 95/65

20 Front Squats

*EMOM 4 Burpees

B. #197 – 5.7.2015

4x250m Row (60 seconds rest after each round)

#428 Best of 2015 Week – Monday 12.28.2015

We will be revisiting some of your favorite / least favorite workouts from 2015.

A. #250 – 6.30.2015

21-15-9

Deadlifts @ 225 / 155

400M Run

B. #117 – 2.16.2015 (was bonus) 9 Minute Cap

300 Double Unders for Time – 10 Sit Ups every time you break or mess up

C. 4×4 Front Squat (Across)

 

#427 Sunday Funday 12.27.2015

A. Partner WOD – 20 Minute AMRAP

5 Deadlifts @ 275 / 185 (1 bar per team)

13 Push Ups

9 Boxjumps @ 20

B.15 Minutes to work up to a heavy Clean and Jerk

#426 Saturday 12.26.2015

A. 5×5 Backsquat

B. 10 100 Yard Prowler Push

C. 5 100 Feet Prowler Pulls

#425 Friday 12.25.2015

From all of us here at Warlock Athletics we want to wish everyone a Merry Christmas and Happy Holidays! We appreciate all the hard work you guys put in day after day and how passionate you are about Warlock! We couldn’t thank you guys enough for spreading the word and helping us grow! It means the world to us! Enjoy the family time and we deserved rest day. We are closed on Christmas and New Years day.

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#424 Thursday 12.24.2015

There will only be classes at 7:45 and 10 am class on Christmas Eve with Warlock Academy at 9 am.

A. 1 RM Clean

B. General Physical Preparedness Workout 🙂

 

#423 Wednesday 12.23.2015

A. 1RM Split Jerk

B. 10 Minute AMRAP

8 S2OH @ 155 / 105

10 T2B

12 Burpees

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