2016 has been amazing! From the Open to weightlifting meets, the addition of our Higher Choices family, The Summer Social, Moriarty Physical Therapy moving in next door, the fantastic addition of new coaches, a bigger and better space, the addition of Poughkeepsie CrossFit. 2016 was nothing short of amazing and we can’t thank you guys enough for being the most important part of this family. Our goal everyday is simple, “give you the best hour of your day”. We really hope that we’ve accomplished that this past year and we plan to continue it in the future! We appreciate how you guys come in, work your ass off. How you don’t whine and complain. You’re coachable, focus on movement and are the best members we could ask for. Thank you guys! We hope you’re excited as we are for 2017.
“Sometimes you catch the wall-ball, and sometimes it smacks you hard in the face. Be ready for either thing to happen.”
A. EMOM 7 – 2 Back Squats @ 75%
B. 20 Minute EMOM
Odd: 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Even: 1 Round of Macho Man @ 185/125 (3 Power Cleans, 3 Front Squats, 3 Push Jerks)
Expect Adversity. Expect things to go wrong. When they do, you’ll be prepared. When everyone else is whining and complaining how shitty it is, how they’ve been given a raw deal, you man the fuck up. You get shit done because you’ve been waiting for that opportunity! Take it!
A. EMOM x 7
2 Power Snatches + 1 Pause OHS @ 70% of you 1RM Snatch
B. 15 Minute EMOM
Min 1: :40 Sec KB Snatches
Min 2: :40 Sec of Hollow Rocks
Min 3: :40 Sec of Bar Facing Burpees
Muscle Ups – Pick One – rest as needed in between sets
Merry Christmas and Happy Holidays to everyone in our Warlock family! I hope you guys enjoy your time with family friends and loved ones along with a well deserve rest day after this past week! So many PR’s after all the testing! We appreciate everything you guys do to make Warlock great and we couldn’t thank you guys enough for coming in and giving your best effort every single day. It means the world to us! Enjoy the family time and see you on Monday. We are closed on Christmas and New Years day.
“If I’m not where I want to be, it’s my fault.”If I’m not as successful as I want, it’s on me. If I’m not the athlete I think I can be, it’s because of what I’m doing or not doing. Look at your routines. Look at your goals. Look at your methods.” – Ben Bergeron