Workout of the Day

Thursday October 18, 2018

  “Have fun screwing up…it means you are removing your ego from the problem” A. Gymnastics Practice – 2 Rounds For Quality 10 Second Ring Support 10 Ring Dips 10 Hollow Rocks 10 Ring Rows 10 Arch Rocks 5 Strict Muscle Up Transitions 5-7 Ring Swings B. AMRAP 12 5 Strict Pull Ups 10 Push…

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Wednesday October 17, 2018

“Success is a slow process and quitting won’t speed it up.” *Our Informational Meeting for our Nutrition Challenge is tonight from 6-7 pm. Sign up in Mindbody. Friends from outside of the gym are welcome! A. Split Jerk 7×1 (climbing) B. 10 Rounds For Time: 10 Push Press @ 135/95 10 T2B Performance @ 115/75…

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Tuesday October 16, 2018

*Wednesday October 17, 2018 – Nutrition Challenge Informational Meeting from 6-7pm. Sign up in Mindbody! “It’s yours for the taking.” A. AMRAP 5 x 5 10 Deadlifts 100 Double Unders 10 Deadlifts Max Cal Bike Rest 2 Minutes – Score is total calories RX: Rd 1/5 @ 225/155 | Rd 2/4 @ 275/185 | Rd…

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Monday October 15, 2018

“If you’re not getting the results you want in life the first place to look is your daily habits and rountines.” A. Overhead Squats 5×5 (Climbing) B. “Space” – AMRAP 10 – Ascending 2,4,6,8 etc Overhead Squats @ 115/75 Chest to Bar Pull Ups Performance: OHS @ 95/65 | C2BPU Fitness: OHS @ 75/55 |…

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Sunday October 14, 2018

Congratulations to our Warlock ladies Samn, Alex, Abbie and Michelle for competing in Festivus yesterday over at CrossFit Mid-Hudson! Abbie and Michlle took home second place in the Masters Division! “Be impressed by intensity, not volume” *Nutrition Challenge Informational Meeting – Wednesday October 17th from 6-7 pm. Sign up in mindbody A. 5x500M Row *Score…

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Saturday October 13, 2018

“Once you think there’s nothing to lose, that’s when you’re pushed to your greatest potential.” – Adam Rippon A. Mind Eraser – AMRAP 20 7 Power Cleans @ 155/105 7 Burpees 200M Run Bonus 3 Rounds: 20 MedBall GHDSU / 25 Weighted Back Ext / 30 Second Hollow Rocks / 35 Banded Good mornings –…

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Friday October 12, 2018

“That inner coach is important. Imagine what you’re saying to yourself is being projected over the speakers. Would you be proud of what you were saying?” A. “Fire and Ice” – For Time: 15 Muscle Ups 150 Double Unders 30 Squat Snatches @ 155/105 150 Double Unders 15 Muscle Ups *Time Cap 20 minutes Performance:…

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Thursday October 11, 2018

“Biking Nate” AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. Athlete A will work on Nate while partner B has 7 cals on the bike…

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Wednesday October 10, 2018

“If it came from a plant, eat it; it if was made in a plant, don’t.” – Michael Pollan A. Front Squat 6×3 B. For Time: 50 Thrusters @135/95 50 T2B 50 Cal Bike Performance @ 115/75 Fitness @ 95/65 | Knee’s to Chest | 50 Cal Row Fitness Light @ 75/655 | Knee’s to…

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Tuesday October 9, 2018

“In any game played with the body, it’s the head that counts.” – James Kerr Technique Primer 3-4 x Muscle Clean + Hang Power Clean + Strict Press + Push Press A. EMOM x 10 odd: 5 Push Press (climbing) even: 5 Hang Power Cleans (Climbing) B. “Joy Ride” AMRAP 3 9/6 Cal Bike 21…

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