Archive for: April, 2017

Monday May 1, 2017

“You always reap what you sow, there are no shortcuts.” For those of you that took time out of your busy weekend to spend the hour with us, thank you! For those of you that missed the Sunday Social, we made an announcement. Warlock 3.0 is coming. We constantly ask ourself, “What can we do…

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Sunday April 30, 2017

“I wish someone had told me earlier how much this would change my life. How even when my world was in chaos everything would get so quiet and peaceful when I loaded up that barbell.” See you guys at 12 for Sunday Social! A. 7×2 Front Squats B. 8 Minute AMRAP 1 Clean and Jerk…

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Saturday April 29, 2017

“Hard work beats talent every time.” A. Teams of 2 70 Cal Row / Cal Bike 70 Box Jump Overs @ 24/20 70 Deadlifts @ 185/125 70 Wallball @ 20/14 70 Burpees 70 Wallball @ 20/14 70 Deadlifts @ 185/125 70 Box jump overs @ 24/20 70 Cal Row / Cal Bike *Bonus* 1. Snatch…

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Friday April 28, 2017

“The L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy” A.Tears of Hope – 3 Rounds – Rotating each min Burpees Power Snatches @ 75/55 Boxjump @24/20 Thrusters @ 75/55 T2B 1 Minute rest between Rounds *Bonus* Snatch + Overhead Squat…

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Thursday April 27, 2017

“In the moment it looks like a bad day, like a turn off the road to greatness. In actuality the tough days are paving the path to excellence.” A. 10 RFT 9 Thrusters @ 95/65 35 Double Unders *Bonus* 4 Rounds – 90 Second Bike – 20 second L Hold / 20 abmat sit ups…

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Wednesday April 26, 2017

“Don’t let the enormity of the challenge deter you from try” – Coach Glassman   A. 25 Minute AMRAP 400M Run 9 Deadlifts @ 275/185 6 Burpee Bar Muscle up   *Bonus*  1. Pause Jerk + Jerk – 70% x 1+2, 75% x 1+2, 80% x 1+2 2. 3 Rounds – 30 Back Extensions /…

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Tuesday April 25, 2017

“What confidence is has nothing to do with winning or the leaderboard. Confidence is knowing that you giving your best effort is enough.” A group of us Warlocks will be running the Arlington Education Foundation 5K this Saturday at Arlington High School at 8:30. If you want to join the rest of the team feel…

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Monday April 24, 2017

“Recognize that if you aren’t where you want to be, it’s because of something YOU are doing or not doing.” A. Clean & Jerk 2@70%, 2 @75%, 3@80% B. 2RFT – 50 OH Lunges @45/25 35 G2OH @ 45/25 20 T2B Warlock Weighlifting: (Week 2) 1. Technique – Muscle Snatch + Tall Snatch – 3…

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Sunday April 23, 2017

Congratulations to all of our athletes who competed in Festivus yesterday. An awesome day with lots of great performances! Congrats to Dawn for coming in 3rd in the Women’s Masters Novice Division, Krysta for coming in 2nd in the Women’s Novice and Mel for coming in 3rd in the Women’s Intermediate Division. Great effort by…

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Saturday April 22, 2017

Good luck to all 16 of our athletes competing at Festivus tomorrow at Mid-Hudson CrossFit! If you’re around, feel free to join us anytime from 9 am – 4 pm to support the team. We would love to see you over there! “If you would not be forgotten as soon as you are dead, either…

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