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Warlock CrossFit Re-Opening Plan

Month: September 2019

Saturday September 21, 2019

“Something we can all agree on – Anything in life worth achieving, is going to be very, very hard. There’s no two way’s about it.” Primer: 3 Rounds: 60s Run (30s out and 30s back) 45s Spider Man + 30s Glute Bridges + 15s Push Ups Barbell Warm Up 7-10 Minutes to Build to your […]

Friday September 20, 2019

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover Primer: 15s Pass Throughs | 60s Sit Ups | 30s Overhead Squats | 30s Banded Pull Apart | 30s OHS | 30s Narrow Grip OHS | 60s Good Mornings 3-4 x 5 Knee’s to Chest | 3 Pull Ups or […]

Thursday September 19, 2019

“If you realized how powerful your thoughts are you would never think a negative thought.” Primer: 3 Rounds: 200M Run | 20s Hang | 10 Deadbugs | 10 DB High Pulls (each side) 60s Banded Lat Stretch (each side) Strength: Weighted Strict Pull-ups Build to a Heavy Single *Scaled Accumulate 60-100 Seconds Holding Above the […]

Wednesday September 18, 2019

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin Primer: 5 Rounds: 1 Min Bike | 3 Strict Pull Ups | 6 Push Ups | 9 Air Squats A. Bar Crawl – Teams of 3 AMRAP 7 50 Bench Press 135/95 […]

Tuesday September 17, 2019

I think it’s always important to recognize our members when they do something exceptional or are recognized outside of Warlock CrossFit. Congratulations to Marc Provost and thank you for being an Arlington Anchor. Marc is an excellent guidance counselor at Arlington High school and is thefounder and driving force behind the Gift of Hope program. […]

Monday September 16, 2019

Congratulations to all the Warlock Athletes that competed this weekend from the Dutchess County Classic, to Festivius, to the Spartan Beast up in Vermont. When you see these athletes at Warlock please congratulate them on a job well done! Thanks to all the Warlock Members that went out to support and cheer them on while […]

Sunday September 15, 2019

“It’s a funny thing: when you start displaying courtesy, politeness and consideration, people start displaying them right back.” – John Wooden 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Fitness and Fit Light: 60 Single Unders Climbing Weight on the Hang Squat Cleans

Saturday September 14, 2019

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover Power Snatch Technique Work 5x On The 1:30 Hang Snatch High Pull + Hang Power Snatch Hang Snatch High Pull + Hang Power Snatch Keep it between 50-65% of your 1 RM WOD: “Thumb War” – […]

Friday September 13, 2019

“The man on top o fit mountain did not fall there.” – Vince Lombardi Primer: 90s Pike Stretch | 90s HS Hold Stretch 60s of the following: Sit Ups | Single Leg Glute Bridges | Walkouts Hollow Rocks | Glute Bridges | Samson Stretch Gymnastics Practice: 10 Min Running Clock 21 Banded Good Mornings 25-50 […]

Thursday August 12, 2019

“Becoming a champion is not an easy process… It is done by focusing on what it takes to get there and not on getting there.” – Nick Saban Strength: 5x30s Pause Back Squat WOD: Teams of 2 | 30s On | 30s Rest Min 0-5 Cal Bike Min 6-10 Cal Row Min 11-15 10m Shuttle […]