Friday April 20, 2018

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Greg Glassman

Join us today Friday, April 20 at 5:30 pm to say congratulations, thank you and enjoy a casual beer with Greg on his last day with us. Greg has been a pioneer of CrossFit in the Hudson Valley from coaching at “The Barn”, owning Poughkeepsie CrossFit and working with us at Warlock CrossFit. While we’re excited for Greg and his new career opportunity, he will be greatly missed at Warlock. Greg thank you for all that you’ve done to help create awareness, fitness, passion, and so many more intangibles for CrossFit in the Hudson River Valley. Good luck and crush it! Hope you all can join us.

A. Snatch – Find a heavy single

B. Air Force:
20 Thrusters @ 95/65
20 Sumo Deadlifts high pulls @ 95/65
20 Push Jerks @ 95/65
20 OHS @ 95/65
20 Front Squats @ 95/65

*4 Burpees EMOM until complete.
*15 Minute Cap

Performance: 4 Burpees EMOM @ 95/65
Fitness: 4 Burpees EMOM @ 75/55
Fitness Light: 3 Burpees EMOM @ 65/45

A. Snatch: Speed work 1 EMOM x 10 @ 50-60%

B. EMOM x 9
Min 1: 8 Burpees
Min 2: 5 Ring Rows | 10 Air Squats | 15 Sit Ups
Min 3: 10 Cal Row

1. Bench Press 5×3 (Across)
2.Accumulate 3 Minutes holding the sandbag then carry an empty yoke 200M

Warlock Weightlifting: Rest Day