Workout of the Day

Thursday August 30, 2018

“Avoid foods you see advertised on television.” – Michael Pollan A. 2 Rounds 50 Ft Sled Push (AHAP) 30 Banded Good Mornings 30 Glute Bridges 50 Second Hollow Hold B. “Escape” – EMOM x 20 odd: 45 Second Cal Row even: 45 Seconds of Burpees Score is total reps

Wednesday August 29, 2018

“The darkest hour only has 60 minutes.” – Morris Mandel A. Back Squats 5@65% 3×5@75% B. “Rise Up” – AMRAP 18 100 Double Unders 12 Clean and Jerk @185/135 100 Double Unders 12 Bar Muscle Ups Performance @ 135/95 Fitness @ 115/75 Fitness Light @ 95/65 *Bonus A. Front Squats – 4×5@65% B. 10 Rounds…

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Tuesday August 28, 2018

“Fixing technical issues on the squat, bench and deadlift will do more for your total than any training routine, supplement regimen, drug or coach.” – Dave Tate A. EMOM x 12 Min 1: 3 DL Min 2: Max Effort Push Ups Min 3&4 Recovery Jog *Score is weight and total push ups B. Big Daddy…

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Monday August 27, 2018

“Focus on making small improvements every day” *Tuesday August28 from 7-8pm Erik will be hosting a Snatching Seminar. Sign up in Mindbody, spots are limited. Be prepared to do some lifting. A. Back Squats 5@60% 3@70% 2@80% 2@90% 1@95% B. “Heartline” – AMRAP 9 13 OHS @ 135/95 14 C2BPU Performance @ 115/75 | C2B…

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Sunday August 26, 2018

No Classes. Warlock Summer Social today from 12-7 pm. 7 Ryandale Road – Go straight to the gate, stay left. Fun, Food, BBQ, Waterslide, Beach volleyball it’s going to be a lot of fun. If you’re bringing children please make sure they’re supervised at all times.

Saturday August 25, 2018

“Industry, ardor, courage and suffering are qualities that are needed to get through a CrossFit workout.” – Greg Glassman Sunday August 26 – There are no classes. We will all be at our Summer Social from Noon – 7 pm. Feel free to come and bring friends. Cost is $20 per person. Teams of 3…

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Friday August 24, 2018

“There will always be something to complain about, but you have a choice.” Jon Gordon Sunday August 26 we have our Warlock Summer Social! If you plan on attending please sign up today at the front desk! Deload Week: Don’t be a pecker head. Follow the programming. A. EMOM x 16 Min 1: 3 Power…

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Anita’s Transformation

I first walked in to Warlock in April of 2015 and immediately fell in love. I had always been active and taken good care of myself, but I was curious about CrossFit and wanted to try it. About 2 years in, I started to stall, I was not happy with where I was. I knew…

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Thursday August 23, 2018

“How hard you work at correcting your faults reveals your character” Deload week: A. Mean Machine 3 Rounds: 3 Min Cal Row 2 Min Cal Bike 1 Min Burpees 2 Minute rest *Score is total Reps

Wednesday August 22, 2018

“Avoid food products containing ingredients that a third-grader cannot pronounce” – Michael Pollan August 26 – Summer Social. If you haven’t signed up yet please do so ASAP. It’s from 12 noon – 7 pm. An awesome Summer get together with your fittest friends. Lake, water slide, swimming, food, beach volleyball and so much more!…

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