Workout of the Day

Sunday December 2, 2018

“There is a ten-year window of improvement in CrossFit regardless of age” – Greg Glassman A. Teams of 3 – AMRAP 25 150/100 Cal Bike 50 T2B 50 Bar Facing Burpees 50 Thrusters @ 95/65 Performance = RX Fitness = Knee’s to Elbows | Thrusters @ 75/55 Fitness Light = Knee’s to Chest | Thrusters…

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Saturday December 1, 2018

“If you want to be the best you must stay humble and keep learning” – Westside Barbell A. Clean House – AMRAP 4 x 5 Rounds 400M Run 1 Round of Chest to Bar Cindy (5 C2B + 10 Push Ups + 15 Air Squats) Max Squat Cleans @ 135/95 2 Minute rest after each…

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Friday November 30, 2018

Nicole Puckette will be in today from 5:30 am – Noon taking pictures that we will be use on the website. Feel free to rock your favorite Warlock gear. “The best make everyone around them better.” – Jon Gordon A. Push Press – 10 minutes to build to a heavy single B. “Sore Eyes” –…

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Thursday November 29, 2018

“Believe in your fucking self.” – The poster on my wall A. “Arm Candy” – 6 Rounds For Time: 21/15 Calorie Bike or Row 12 Burpees 100 Meter Farmers Carry 53/35 Performance = RX Fitness and Fitness Light 35/26 Bonus: ROMWOD

Wednesday November 28, 2018

“Greatness is a process. greatness is a craft. Greatness is a habit” A. “Last Call” – Teams of 3 AMRAP 7 50 Back Squats @ 155/105 (95/65) 50 Back Squats @ 185/135 (135/95) AMRAP Back Squats @ 225/155 (165/115) Rest 3 Minutes AMRAP 7 50 DB Floor Press @ 35/20 (20/10) 50 DB Floor Press…

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Tuesday November 27, 2018

“It’s kind of fun to do the impossible.” – Walt Disney A. Unbroken Sets For Time: 5 Strict Pull Ups + 5 C2B + 5 Bar Muscle Ups 5 Strict Pull ups + 5 C2B + 4 Bar Muscle Ups 5 Strict Pull Ups + 5 C2B + 3 Bar Muscle Ups 5 Strict Pull…

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Monday November 26, 2018

“I believe in the basics: attention to, and perfection of tiny details that might commonly be overlooked.” – John Wooden *Please make sure you are using Mindbody to check in prior to classes. Thank you! A. Freedom Sauce: Minutes O-3 21 Overhead Squats @ 95/65 21 Burpees Over the Erg Max Cal Row Rest 3…

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Sunday November 25, 2018

“Players on the field don’t let the crowd noise affect them.” A. “Roomba” 10-9-8-7-6-5-4-3-2-1 Power Cleans @ 115/80 After each round: 15 Abmat Sit Ups 21 Double Unders RX and Performance @ 115/80 Fitness and Fitness Light @ 95/65 | 42 Single Unders after each round. *Warlock Holiday Party – December 15 @ 7 pm.…

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Saturday November 24, 2018

“You get to take the kids to soccer, you get to go to work, you get to go to the gym. You don’t have to do anything. You get to do these things!” A. “Fair Share”  – Teams of 3 200M Run Each, 100 Power Snatches @ 75/55 200M Run Each, 100 Box Jump Overs…

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Friday November 23, 2018

“People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.” – Greg Glassman We will have classes at: 6:45 am 7:45 am 9:00 am 11:00 am A. Barbara – 5 Rounds For Time: 20 Pull Ups 30 Push…

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