Archive for: January, 2017

Wednesday February 1, 2017

“Focus on your best effort. Leave it all out on the floor” A.5 x 5 Back Squats @ 70%, Every 2:00 B. 14 Min AMRAP 60 Wall Ball 50 T2B 40 Wall Ball 30 C2B 20 Wall Ball 10 Bar Muscle Ups C. 2 x 1000m Row @ 2k Pace, 1:1 Rest *Bonus* A. 5×50…

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Tuesday January 31, 2017

“A poor foundation shows up as a crack in the wall.” A. Every :30 for 10 Minutes, 1 Deadlift @ 70% B. EMOM X 12 odd: 5 Deadlifts @ 245/165 + 10 HSPU even: 5 Pull Ups + 10 Push Ups + 15 Air Squats C. 100 OH Walking Lunges (Not for time) @ 45/35…

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MONDAY JANUARY 30, 2017

We are in the new space today! Warlock 2.0! Thank you to everyone who donated their time to build, clean, move, carry, curse haha to be in our new space. We couldn’t have done it without you guys. It really was a community effort and we’re grateful to have friends like you all to make…

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Friday – Sunday January 27-29, 2017

Hey Guys the big transition weekend is here. We have been working hard over the last two weeks to build your new gym and wanted to make sure you guys were kept up to date on what is going on. We appreciate all of your patience while all of the moving pieces have been in…

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Thursday January 26, 2017

“How much are you willing to commit to reach your goals” A. 6 Sets of the Big Clean Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High High Squat Clean + Hang…

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Wednesday January 25, 2017

At some point, you’re not going to be the strongest in the room. You can’t be. Why? Because you’re 40, you’ve got kids, you’re tissues are different and there’s a 19 year old mutant in the room. But you can always be the “most skilled mover” – Dr Kelly Starrett A. 12 Minute EMOM odd:…

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Tuesday January 24, 2017

“Things are either obstacles or opportunities. You choose how you view them.” A. EMOM x 12 Odd: 3,3,2,2,1,1 – Power Cleans Even: :30 Second Max Effort Muscle Ups B. 2 Rounds 50 Thrusters @ 95/65 50 KB Swings  @ 53/35 * Bonus * A. Durante Core – 5 Rounds – 10 Hollow Rocks, 10 V-Ups,…

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Monday January 23, 2017

At Wodapalooza I had the opportunity to listen to Matt Chan chat about nutrition and building success. Here are his Five Habits to build success 4 Meals per day +1 if you workout. Meals are at least an hour apart and no longer than 4-5 hours apart. 4 Meals include breakfast, lunch, dinner and snack…

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Sunday January 22, 2017

“The more difficult the victory, the greater the happiness in winning” – Pele A. Teams of 2: 30 min AMRAP 12 Cal Row 12 Snatches @ 95/65 12 Wallball 12 T2B You go, I go rounds

Saturday January 21, 2017

“If you’re looking for a formula for greatness, the closest we’ll ever get, I think, is this: consistency driven by a deep love of the work.” A. Teams of 2 0 – 7 Minutes AMRAP Calorie Row 10 – 17 Minutes 2 RM Thrusters 20 – 27 Minutes AMRAP 10 Thrusters @ 95/65 30- 37…

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