Category Archive for: Fitness

Saturday September 21, 2019

“Something we can all agree on – Anything in life worth achieving, is going to be very, very hard. There’s no two way’s about it.” Primer: 3 Rounds: 60s Run (30s out and 30s back) 45s Spider Man + 30s Glute Bridges + 15s Push Ups Barbell Warm Up 7-10 Minutes to Build to your…

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Wednesday September 18, 2019

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin Primer: 5 Rounds: 1 Min Bike | 3 Strict Pull Ups | 6 Push Ups | 9 Air Squats A. Bar Crawl – Teams of 3 AMRAP 7 50 Bench Press 135/95…

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Tuesday September 17, 2019

I think it’s always important to recognize our members when they do something exceptional or are recognized outside of Warlock CrossFit. Congratulations to Marc Provost and thank you for being an Arlington Anchor. Marc is an excellent guidance counselor at Arlington High school and is thefounder and driving force behind the Gift of Hope program.…

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Monday September 16, 2019

Congratulations to all the Warlock Athletes that competed this weekend from the Dutchess County Classic, to Festivius, to the Spartan Beast up in Vermont. When you see these athletes at Warlock please congratulate them on a job well done! Thanks to all the Warlock Members that went out to support and cheer them on while…

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Sunday September 15, 2019

“It’s a funny thing: when you start displaying courtesy, politeness and consideration, people start displaying them right back.” – John Wooden 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Fitness and Fit Light: 60 Single Unders Climbing Weight on the Hang Squat Cleans

Saturday September 14, 2019

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover Power Snatch Technique Work 5x On The 1:30 Hang Snatch High Pull + Hang Power Snatch Hang Snatch High Pull + Hang Power Snatch Keep it between 50-65% of your 1 RM WOD: “Thumb War” –…

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Friday September 13, 2019

“The man on top o fit mountain did not fall there.” – Vince Lombardi Primer: 90s Pike Stretch | 90s HS Hold Stretch 60s of the following: Sit Ups | Single Leg Glute Bridges | Walkouts Hollow Rocks | Glute Bridges | Samson Stretch Gymnastics Practice: 10 Min Running Clock 21 Banded Good Mornings 25-50…

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Wednesday September 11, 2019

“Americans never quit.” —Douglas MacArthur “343” honoring the 343 firefighters who died on 9/11. For honor and respect of the fallen: 100 Deadlifts @155/105 100 Power Cleans @ 95/65 100 Ground to Overhead @45/35 43 Burpees Bonus: ROMWOD

Tuesday September 10, 2019

Deload Week.Let’s keep the intensity high and focus on recovering this week. Click on the Workout of the Day and then Recovery Protocol to dive deeper down the rabbit hole of recovery. “We don’t own success. We have to work for it every day.” Primer: 2 Rounds: 30 single Unders | 20 Banded Pull Apart…

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Monday September 9, 2019

Tonight at 6 pm we’ll have the nutritional informational meeting! Feel free to invite and bring members from outside the gym who are interested. See ya tonight! “We weren’t made to “wish”. We were made to act.” Primer: 3 Rounds: 60s Bike or Row | 60s PVC Overhead Squat | 30s Front Plank | 5…

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