I’m extremely grateful and humbled by how amazing 2018 was at Warlock CrossFit. There were so many highlights between The Open, Barbells For Boobs, Our Summer Social, Seminars, The Annual Food Drive, our most successful Nutrition Challenge yet with members losing a combine 300+ lbs. We hope you are having as much fun as we […]
“CrossFit and the community I came to know saved my life.” A. 10 Rounds on the Assault Bike of the paces below for as long as possible. After every round is complete take 3 minutes of rest. Score is total time spent above those paces. RX: Bike above 1000/700 watts Performance: Bike above 750 […]
“Never let a good crisis go to waste. It’s the universe challenging you to learn something new and rise to the next level of your potential.” – Kristen Ulmer A. “Saving Grace” Teams of 3 3 Rounds: 60 HSPU, 20 Bar Muscle Ups then 30 Clean and Jerks @ 115/80 30 Clean and Jerks @ […]
“Not everything matters equally” – Gary Keller *Our next 6 week challenge kicks off on Monday January 7th. Feel free to share with friends, have them call (845.406.4356) stop in, email, IG message or give us their contact information and we’ll happily take the time to explain the program, results and how being a part […]
“Make it happen” – Chris Hinshaw A. 1 RM Strict Press B. AMRAP 15 200M Run 15 KB Swings @ 53/35 15 Push Ups Bonus: ROMWOD
* Classes are at 9 am and 11 am with Open gym from 10-11. “The leverage is in being accountable of everything. The leverage is exposing your weaknesses A. Every 90 Seconds x 5 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean B. Double Down AMRAP 3 9 Lateral Burpees Over […]
Merry Christmas and Happy Holidays to everyone in our Warlock Family! I hope you guys enjoy your time with family, friends and loved ones along with a well deserved rest day! We appreciate everything you guys do to make Warlock great. Thank you all for coming in and giving your best effort every single day. […]
“Ounces equal pounds and pounds equal pain.” A. Chad 1,000 Box Step-Ups @ 20 in Wear a 45 lb Ruck Pack A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on […]
“If you are a cop on a bike and you are chasing a guy 15 miles something is wrong” – Greg Glassman A. 10 Rounds on the Concept 2 Rower of: RX: Pull a sub 1:25 / 500M pace for as long as possible. Rest 3 minutes Performance: Pull a sub 1:35 /500M Fitness: Pull […]
Suffer in silence. A. For Time: 30 T2B 600M Run (top of the hill) 15 Power Cleans @ 205/145 1200M Run (top of the hill twice) 15 Power Cleans @ 205/145 600M Run 30 T2B Performance: 165/115 Fitness: 135/95 | Knee’s to Elbows Fitness Light: 115/75 | 200M Run and 400M Run | Knee’s to […]