Warlock CrossFit Re-Opening Plan

Month: May 2020

Monday June 1, 2020

“You can’t be trapped in a game of “check off the boxes” that never produces a winner. Your success is found in doing what matters most.” - Gary KellerHappy Monday Team! We will continue to run Low Risk Outdoor Recreational Activities and Zoom Classes. You are welcome to bring a friend on all platforms to [...]

Sunday May 31, 2020

“The difference between winning and losing is most often not quitting.” - Walt DisneyMobility: Dragon | Saddle Archer | Puppy Dog | Lizard Primer: 9 Minutes For Quality6 Push Ups | 9 Air Squats | 12 Sit Ups 3 Turkish Get Ups (left side)3 Turkish Get Ups (right side)Turkish Get Up Demo“Minute Clinic”5 Rounds:Min 1: Hollow HoldMin 2: [...]

Saturday May 30, 2020

We will have an a low risk outdoor recreational activity at 7:30 am on Saturday and a zoom class at 8 am on Saturday. Hope to see you there!“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work [...]

Friday May 29, 2020

Mobility: Pigeon Pose | Seal / Sphinx | FrogPrimer: 2 Rounds:200M Run |5 Inch Worms | 10 Push Ups | 20 Air Squats | 30s Superman Hold2-3 Rounds Empty Barbell or Lighter Weight 3 Sumo Deadlift High Pull | 3 Front Squats | 3 Hang Power Cleans | 3 Power Snatches | 3 Overhead Squats WOD: eHarmony 30 Sumo [...]

Thursday May 28, 2020

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit." - Greg GlassmanMobility: Dragon | Saddle Archer | Puppy Dog | Lizard Primer: 9 Minutes For Quality20 Hollow Rocks 3 Turkish Get Ups (left side)3 Turkish Get Ups (right [...]

Wednesday May 27, 2020

"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction." - Greg GlassmanMobility:Couch Stretch | Straddle Stretch | Puppy Dog | Thread the Needle Primer: 2-3 Rounds 30s Walk Out  | 30s single Unders | 30s Shoulder Taps | 30s Sumo Squats | 30s High [...]

Tuesday May 25, 2020

"I wish I knew how you could overstate the value of the deadlift." - Greg GlassmanOur facility and gym is still closed. We are offering the following online and outdoor recreational activities if you're looking to move. You're welcome to bring a friend. This is a great opportunity for them to try it. Tuesday through [...]

Sunday May 24 and Monday May 25, 2020

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which [...]

Saturday May 23, 2020

Saturday: 8 am - Zoom7:30 am - Low Risk Outdoor Recreational Activities @ Back Parking LotCheck-in in Mindbody"The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous." [...]

Friday May 22, 2020

"If you cannot deadlift you are injured but asymptomatic." - Greg GlassmanMobility: Pigeon Pose | Seal / Sphinx | FrogPrimer: 400M Run then - 3 Rounds 10 Samson Stretch | 15 Glute Bridges | 15s HS Hold, 15 shoulder taps, 15s HS Hold | 10 Good Mornings WOD: AMRAP 20 - Cinnamon Swirl 200M Run 5 Strict Pull Ups 10 Push [...]