Archive for: December, 2017

Sunday December 31, 2017

We’re extremely grateful that 2017 has been an amazing year for Warlock CrossFit. From Two moves in a year to The Open, The Lift Off, Barbells for Boobs, our Summer Social, free massages, multiple seminars and 10 classes 5 days a week, we hope you guys are having as much fun as we are every…

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Saturday December 30, 2017

This is still a deload week. *Tomorrow December 31st we will have Open Gym from 9 am till 12 noon and we will be closed on New Years Day! Have a happy and safe new year! Enjoy your rest day! A. 7×2 Hang Power Snatch B. 5 Rounds Min 1: C2B Cindy Min 2: 10…

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Friday December 29, 2017

“Hard work beats talent every time.” A. EMOM x 10 Odd: 3 Deadlifts Even: 3 Push Jerks B. AMRAP 15 60 Double Unders 30 Wallball @ 20/14 15 Deadlifts @ 245/165 Bonus A. 3 Rounds – 25 GHDSU / 25 Back Extensions Warlock Weightlifting: Improvement Day

Thursday December 28, 2017

Be confident A. EMOM x 8 – Alternating Efforts odd: 50 Ft Dumbbell Walking Lunges Even: 50 Double Unders B. For Time: 20 Minute Cap 30-25-20-15-10-5 Cal Bike Russian KB Swings @ 70/44 10 Meter Shuttle Run Warlock Weightlifting: A. Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS) B.…

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Wednesday December 27, 2017

“You will not find a three minute L-sit and a lower abdominal pooch in the same person, yet the world abounds with people who can perform thousands of crunches and sit-ups and still keep the pooch.” – Coach Glassman *Deload week A. 7×3 Position Clean (High Hang, Hang, Floor) B. 3 RFT 15 C2B 12…

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Tuesday December 26, 2017

Deload Week “You either become weaker or stronger in the places that broke and that is a choice predicated on how you reach” – Tom Bilyeu A. 5x 3 Position Snatch (High Hang, Knee, Floor) B. 3 Rounds – on the every 90 Seconds 0:00-1:30 – 30 Wallball @ 20/14 1:30-3:00 – 30 Sumo Deadlift…

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Monday December 25, 2017

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 deserved rest day after this past week! We appreciate everything you guys do to make Warlock great and we couldn’t thank you guys enough for coming in…

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Sunday December 24, 2017

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glassman Do 1, then 2-1, then 3-2-1 then 4-3-2-1…. 12 Days of CrossFit 1 Squat Snatch @ 135/95 2 Boxjumps @ 30/24 3 Push Presses @ 135/95 4…

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Saturday December 23, 2017

“No intensity. No Results.” Dec. 24th – Classes @ 10 and 11 am Dec. 25th – Closed Dec. 26th – Classes @ 9am, 10am, 5pm, 6pm, 7pm Dec. 31st – Classes @ 10 and 11 am Jan. 1st – Closed A. Teams of 3 100/70 Calorie Row 100 Dumbbell Snatches @ 50/35 100 Lateral Burpees…

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Friday December 22, 2017

“Excellence is hard to ignore.” It’s hard to keep excellence quiet. Whatever you’re doing, do it phenomenally well. It doesn’t matter what the task is, every task you do go way above and beyond. Do it before it’s expected, go above and beyond what is expected with everything. You cannot be ignored. Just kill it!”…

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