Workout of the Day

Thursday July 5, 2018

“Discipline is just choosing between what you want now and what you want most.” A. Teams of 3 – 3 Rounds Each Person 15/12 Cal Bike 50 Ft Plate Push (10 lbs) 25 Push Ups 50 Ft Plate Push (10 lbs) B. 150 KB Snatches For Time @ 53/35 (15 Minute Cap)

Wednesday July 4, 2018

Happy 4th of July! We will have hosting classes at 5:30, 6:45, 7:45 and 9 am. “Convenience and excellence are never found on the same road.” Running Klepto – AMRAP 30 – Teams of 2 400M Run (Both Run) 27 Box Jumps @24/20 20 Burpees 11 Squat Cleans @ 145/100 Both Partners Run. Split the…

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Tuesday July 3, 2018

“Don’t confuse the energy with the fucking execution.” July 4 Classes: 5:30, 6:45, 7:45, 9 am only July 21 Warlock Summer Smash Click Here to register A. 3 Power Clean and Jerk EMOM x 7 @ 75% B. 18.1 – AMRAP 20 8 T2B 10 DB Clean and Jerks @ 50/35 (5 on each side)…

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Monday July 2, 2018

“A champion will become a champion by becoming better at their worst lift” – Louie Simmons A. Back Squats 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% B. “Nonstop” EMOM x 7 – 5 Deadlifts @ 315/225 then AMRAP Burpees over Bar Performance @ 245/165 | Fitness @…

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Sunday, July 1, 2018

“The grass is greener where you water it.” A. For Time: 50-35-20 KB Swings @ 53/35 Double Unders Abmat Sit Ups Performance = RX Fitness: KBS @ 44/26 | Triple the number of double unders for singles Fitness Light: KBS @ 35/18 | Double the number of double unders for singles *July 4 – Classes…

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Saturday June 30, 2018

“Nothing can stop the person with the right mental attitude from achieving their goal; nothing on earth can help the man with the wrong mental attitude” *Summer Solstice Yoga @ Longview Park is at 10 am tomorrow down by the Marist water front. A. Every 90 Seconds Until Failure 5 Burpee Box Jumps @ 30/24…

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Friday June 29, 2018

Get comfortable being uncomfortable. A. On the Every 4 Minutes x 4 Rounds Round 1 25 HSPU 50 Double Unders 15 Power Cleans @ 135/95 Round 2 25 HSPU 50 Double Unders 13 Power Cleans @ 185/125 Round 3 25 HSPU 50 Double Unders 11 Power Cleans @ 225/155 Round 4 25 HSPU 50 Double…

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Thursday, June 28, 2018

“Weakness of attitude becomes weakness of character.” – Albert Einstein *Thursday June 28th – We’ll be having Warlock CrossFit @ the Four Brothers Drive In in Amenia. I’m sure the weather forecast will change 10 times between now and then, as of now we’re still going. The movies are: 8:50 – Incredibles 2 10:50 –…

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Wednesday June 27, 2018

“In any game played with the body, it’s the head that counts” – James Kerr A. Back Squats 1×10 @ 60% 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% B. Jackie 1000M Row 50 Thrusters @ 45/35 30 Pull Ups Performance = RX Fitness: 30 Jumping Pull Ups Fitness Light: 30 Ring Rows Bonus:…

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Tuesday, June 26, 2018

“If you only do it once in a while, don’t get mad when you only get results once in a while…” A. AMRAP 5 9 Cal Bike 15 Burpees Box Jump Overs @24/20 21 Deadlifts @ 225/155 5 Minute rest AMRAP 5 15 Cal Bike 15 Burpees Box Jump Overs @ 24/20 15 Deadlifts @…

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