Archive for: November, 2017

Friday December 1, 2017

Lift Off is today Friday December 1, 2017. Please arrive by 5:30pm. We will kick off heat one at 6pm. There is no 5 or 6 pm classes. Athletes not competing feel free to use 5-6 as open gym. Athletes participating, feel free to use 5-6 to starting warming up. CrossFit will not be providing…

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Thursday November 29, 2017

If you’re looking to get stronger, look better and have more energy, here’s the secret… it all starts with your nutrition A. AMRAP 20 Teams of 3 200M Farmers Carry @ 70/53 75/50 Cal Bike 200M Farmers Carry @ 70/53 75 Wallball @ 20/14 Lift Off Athletes: 1000M Row (easy row) Bergener Warm Up Vaughn…

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Wednesday November 29, 2017

“A man or woman’s health can be judged by which he or she takes two at a time: pills or stairs.” A. Snatch Speed Work 3 @ 50% 3 @ 55% 3 @ 60% B. Clean and Jerk Speed Work 3 @ 50% 3 @ 55% 3 @ 60% AMRAP 15 4 Bar Muscle Ups…

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Tuesday November 28, 2017

“Hiding from your weakness is a recipe for incapacity and error.” Greg Glassman A. EMOM x 10 Odd: 1 Pause Front Squat + 1 Front Squat @ 65% (be fast out of the bottom) Even: 3 Pendlay Row @ 60-70% of Clean B. For Time: 2K Row Warlock Weightlifting: Crossover Activation A. Jerk – 75%x1x5…

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Monday November 27, 2017

“Most of the time it takes to construct a sky scrapper is spent building the foundation.” *Deload week* A. Snatch 3@65% 3@70% 3@75% 3@80% B. 3 RFT 25 Power Snatches @ 75/55 25 T2B Bonus A. Snatch Pulls 2@80%, 2@85% B. 3 Rounds – 20 Second L Sit, 30 Sit Ups Warlock Weightlifting: Crossover Activation…

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Sunday November 26, 2017

The Lift Off is this Friday night kicking off at 5:30 pm. 1 Rep Max Snatch and 1 Rep Max Clean and Jerk. Click Here to sign up. “Don’t be upset by the result you didn’t get with the work you didn’t do.” A. EMOM x 20 Min 1 :16 KB Swings Min 2: 16/12…

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Saturday November 25, 2017

“Adversity. Everybody spends their life trying to avoid it. Me too. But The best things that ever happened to me came during the times when the shit hit the fan and I had nothing and nobody to help me.” – Steven Pressfield A. AMRAP 30 Minute AMRAP – Teams of 2 5 Deadlifts @ 275/185…

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Friday November 24, 2017

“What you seek is seeking you” – Rumi A. EMOM x 20 until failure 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead *Minimum of 10 Rounds *Score is weight x reps Warlock Weightlifting: Improvement Day

Thursday November 23, 2017

We hope you have a great Thanksgiving and enjoy spending the day with family and friends. We will be hosting one class tomorrow at 8 am. Hope you can join us! Drew Perzel and Warlock were featured on the CrossFit Journal and CrossFit Games site! Click Here to read the article “Diabeating it” and see how his doctor…

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Wednesday November 22, 2017

“I train everyday of my life as they have never trained a day in theirs” A. 3 Rounds – 3 Cleans, 2 Cleans, 1 Clean Rest in between Rounds. Ascending in weight. 1 Heavy Single after the 3rd Round B. On The Every 2 Minutes x 10 Rounds 3 Power Cleans @ 225/155 6 Up…

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