Warlock CrossFit Re-Opening Plan

Month: April 2019

Tuesday April 9, 2019

“We may be approaching a time when sugar is responsible for more early deaths in America than cigarette smoking” – Lewis Cantley Primer: 2 Rounds: Min 0-2: Bike (pacing work) Min 2-4: 10 L Pull Ups or Ring Rows / 15 Push Ups / 20 Sit Ups Min 4-6: BB Warm Up Skill: (4 Rounds) […]

Monday April 8, 2019

“The secret to change and growth is not willpower. It’s positive community.” Primer: 3 Rounds: 60 Sec Jog | 6 Slow Scap Retractions | 5 Walkouts | 4 Spidermans | 3 Russian Babymakers Strength: 3 Giant Rounds: 16 KB Front Rack Reverse Lunges | 8 Strict T2B 16 Barbell Good Mornings | 8 Strict T2B […]

Sunday April 7, 2019

“A professional dedicates himself to mastering technique” – Steven Pressfield Primer: Theraband Protocol 3 Rounds – 200M Run | 200M Overhead Walk with Kettlebell | 15 Tuck Ups Mobility Work: Couch Stretch: 1 Minute each side Lizard: 1 Minute each side Pigeon Pose: 1 Minute each side Puppy Pose: 1 Minute WOD: 3 Rounds For […]

Saturday April 6, 2019

CJ and Erik will be hosting a seminar on how to maximize your progress after the Open at 10:15 – 11:15 am. You can check in on Mindbody. Excited to answer questions and give you additional insight. Open Gym is from 10-11. “Mental toughness is staying committed to the process regardless of what’s going on […]

Friday April 5, 2019

Congratulations to our 40 Under 40 Winners Krysta Weiss, Jenna Liguori, Dave Stewart and Dr. Kyle Taft. Primer: Theraband Protocol 2 Rounds: 3 Wall Walks | 25 Glute Bridges | 5 Tempo Deadlifts (add weight each round) Skills: Handstand Push Ups A. Deadlifts – On The Every 2 Minutes Set 1 – 3 @ 70% […]

Thursday April 4, 2019

“You have to lift off the back foot while taking a step forward, or you will not be able to move ahead” – Richa Chadha Primer: 3 Rounds: 10 Single Leg Step ups (control the eccentric) | 10 Bottom up Burpees | 10 Cal Bike Skill: Dumbbell Box Step Over Practice WOD: AMRAP 4 x […]

Wednesday April 3, 2019

“Life shrinks or expands in proportion to one’s courage” – Anais Nin Primer: 5 Minutes For Quality: 30 DU’s, Single Unders or 30 Seconds of Practice, 10 Dead bugs, 15 Push Ups Skill: 5×1 3-Position Push Press (3 second freeze at dip, 3 second freeze with head back, 3 second freeze at top) Strength: Push […]

Tuesday April 2, 2019

“The killer combination is high open-minded, high conscientious, low neurotic.” – Graham Duncan Primer: Theraband Protocol 3 Rounds: 10 Waiters Squats | 10 High Pulls | 10 Strict Press (5 Per side) Skill: 3 Negative HSPU EMOM x 5 Strength: 1 Rep Max Strict Press Conditioning: AMRAP 4 x 3 Rounds 27/21 Cal Row 21 […]