Workout of the Day

Sunday September 2, 2018

“Learning to be aware of what you eat will be a chore for a few months. It’s much better to spend a few months learning how to eat then to spend the next 30 years not being healthy.” A. Synergy – Teams of 2 50-40-30-20-10 Synchronized Wallball @ 20/14 DB Snatches @50/35 20 Minute Cap…

Read More →

Saturday September 1, 2018

“Great things are never done by one person. They’re done by a team of people” A. “Delicate” Teams of 2 – AMRAP 20 8 T2B 6 Cal Bike 4 Snatches @ 145/100 Performance @ 115/75 Fitness @ 95/65 Fit Light @ 75/55 *Bonus* A. Snatch – 1 EMOM x 12 @75% B. 4 Rounds –…

Read More →

Friday August 31, 2018

“The effort is what counts in everything” – John Wooden A. Clean and Jerk 1 EMOM x 12 @ 75% B. “Thunder Down Under” 10-1 Thrusters @ 135/95 Bar Facing Burpees Performance @ 115/75 Fitness @ 95/65 Fitness Light @ 75/55 *Bonus 3 Rounds: 500M Row / 50 Unbroken Double Unders / 30 GHDSU –…

Read More →

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…

Read More →

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…

Read More →

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…

Read More →

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…

Read More →

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…

Read More →

Back to Top