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Warlock CrossFit Re-Opening Plan

Month: September 2019

Wednesday September 11, 2019

“Americans never quit.” —Douglas MacArthur “343” honoring the 343 firefighters who died on 9/11. For honor and respect of the fallen: 100 Deadlifts @155/105 100 Power Cleans @ 95/65 100 Ground to Overhead @45/35 43 Burpees Bonus: ROMWOD

Tuesday September 10, 2019

Deload Week.Let’s keep the intensity high and focus on recovering this week. Click on the Workout of the Day and then Recovery Protocol to dive deeper down the rabbit hole of recovery. “We don’t own success. We have to work for it every day.” Primer: 2 Rounds: 30 single Unders | 20 Banded Pull Apart […]

Monday September 9, 2019

Tonight at 6 pm we’ll have the nutritional informational meeting! Feel free to invite and bring members from outside the gym who are interested. See ya tonight! “We weren’t made to “wish”. We were made to act.” Primer: 3 Rounds: 60s Bike or Row | 60s PVC Overhead Squat | 30s Front Plank | 5 […]

Sunday September 8, 2019

“If you never want to be criticized, for goodness’ sake don’t do anything new.” WOD: “T-Rex” On the 4:00 x 5 Rounds: 12/9 Calorie Row 6 Hang Power Cleans 12/9 Calorie Row 6 Push Jerks Build in Barbell Weight Bonus: ROMWOD

Saturday September 7, 2019

Erik is running his Open Prep Seminar Saturday September 7 at 10:15-11 am. Sign Up In mind body! “When something is important enough, you do it even if the odds are not in your favor.” Strength: Heavy Grace – 30 Clean and Jerks @ 185/135 Performance @155/105 Fitness @135/95 Fit Light @115/75 *10 Minute Time […]

Friday September 6, 2019

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan Gymnastics: Max Unbroken: Ring Muscle Ups WOD: For Time: 150 Ft HS Walk (5 Minute cap) Directly into… Then 3 Rounds: 25 Chest to Bar Pull Ups 50 DB Front Rack Walking Lunges @ 50/35 Performance: Max […]

Thursday September 5, 2019

Congratulations to everyone in our August Committed and Supper Committed Club: Allison O – 15 Ryan A – 15 Dan T – 15 Barbara C – 15 Brian W – 15 Thomas C – 15 Tim S-15 Patty T – 16 Mike C – 16 Eric K – 16 Nicole C – 16 Alex P […]

Wednesday September 4, 2019

“Even though we’re never going to be fully ready, we’re going anyways.” Primer: EMOM x 8 odd: 50s Row even: Muscle Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance + Hang Squat Snatch Strength: On The Every 90 x 5 Power Snatch + Hang Power Snatch + 2 Overhead Squats WOD: […]

Tuesday September 3, 2019

“Once it’s done, no one can take it away from you.” Dates to Remember: September 7 – Open Seminar September 9 – Nutrition Challenge Informational Meeting Primer: 400M Run Frankensteins | Butt Kickers | Figure Fours | Power Skips | Back Pedals | Side Shuffle | Karaoke 2x30s Deadlifts | 30s Muscle Cleans | 30s […]

Monday September 2, 2019

“The way to get started is to quit talking and begin doing.” – Walt Disney Classes are at 7:45 and 9 am. Every 3 Minutes x 10 Rounds 10 T2B 10 Bar Facing Burpees 10 Thrusters @ 95/65 Performance: 8 Reps of Each Fitness: 8 Reps of Each | Knee’s to Elbows | BFB | […]