Warlock CrossFit Re-Opening Plan

Month: August 2020

Saturday August 22, 2020

Robert J. Costabile November 17, 1950 - August 17, 2020Bob was one of my very first members. There were multiple days where Bob and I would be the only ones in the 5:30 am class (literally only the two of us, imagine that.) Bob also known as Robert J. Costabile passed away on August 17, 2020. [...]

Friday August 21, 2020

Hope isn’t about knowing how things will turn out. It’s about moving forward in the face of uncertainty. It’s how you deal with uncertainty. Primer: 2-3 Rounds: 10 Single Leg Step Ups | 10 Squats on a plate | 10 Good Mornings | 10 Glute Bridges Strength: 10 Rep Max Back Squat WOD: “Dumbo” AMRAP 10 15/12 Cal Bike10 [...]

Thursday August 20, 2020

Accept both compliments and criticism. It takes both sun and rain for a flower to grow. Primer: 3 Rounds: 10 Pass Throughs | 10 Figure 8’s | 10 Split Jerks | 10 Air Squats Jerk Technique: 4x 2 Pausing Jerk Drives + 2 Jerk Drives Strength: 10 Minutes to build to a moderately heavy single1 Power Clean + 1 [...]

Wednesday August 19, 2020

When you find yourself comparing yourself against others, stuck on the thought of viewing “X” as a measuring stick against your goals, ask yourself this question; how much do we care about getting better?Primer: 3 Round for Quality: 8 Single Legged KB DL Each side | 16 Tuck Ups | 16 Shoulder Taps | 16 Good [...]

Tuesday August 18, 2020

“Run through the finish line”Primer: 5x3 Muscle Cleans2 Pausing Hang Power Cleans (Pause at knee, Pause at catch) 1 Hang Power Clean *35-50% of 1 RM WOD: Four Eyes: On the 4 Minutes x 6 Rounds 200M Run10 T2B 5-5-4-4-3-3 Hang Power Cleans No T2B: 200M Run10 Knees to Elbows or 10 V-Ups5-5-4-4-3-3 Hang Power Cleans Bulletproof Shoulders: 200M Run20 Mountain Climbers 7-7-5-5-3-3 Deadlifts Climbing In [...]

Monday August 17, 2020

“Looks like work, but I think of it as play.” - Austin KleonPrimer: EMOM x 61 Muscle Snatch + 1 SGPP + 1 OHS + 1 Pausing Snatch Balance + 1 Hang Squat Snatch Strength: 10 Rep max Front Squat from the ground WOD: Over and Out 20 Power Snatches @ 115/85 20 Devil Presses @ 50/35or Burpee Chest [...]

Sunday August 16, 2020

“If you can’t succeed in the small, why do you believe you will succeed in the large?” 3 Rounds: 10 Push Ups | 10 Good mornings | 10 Tuck Ups | 10 Air Squats | 10 Pull Ups or DB / KB Bent over rowsBody Armor:3x10 Double KB Deadlifts (make them heavy)3x20 Weighted Glute Bridges (use [...]

Saturday August 15, 2020

“Deep change is difficult and worth it.” - Seth Godin Primer: EMOM x 9 Min 1: Max KB or DB Floor Press Min 2: Double KB or DB Front Rack Walk (100 Ft Max)Min 3: Floor Sweeps | Figure Fours | Up DogWOD: Space Needle 600M Run | 30 Chest to Bar Pull ups or 30 KBS @ 70/53 600M [...]

Friday August 14, 2020

“Pretty good is the enemy of excellent.” Primer: 2 Rounds: Bike 30s easy, 20s Moderate, 10s hardThen 1 Rounds: 5 Inch Worms to Push Ups | 10 Banded Pull Aparts | 20 Alternating Plank Shoulder Taps |Strength: Build to a moderately heavy double power clean. WOD: Chipper Conditioning: For Time70/50 Cal Bike50 V-Ups 30 Power Cleans @ 205/14515 [...]

Thursday August 13, 2020

Click Here to Complete the Member SurveyHey Team! We want to hear your feedback so we can keep improving your experience. Please complete this 10-20 Minute survey and let us know your thoughts. Thanks for taking the time to complete this survey. “Super-successful people aren’t superhuman at all; they’ve just used selected discipline to develop a [...]