Monday March 30, 2020

“CrossFit fixes it.” – Greg Glassman

Hey Team! Glad to hear everyone has been doing well. Keep moving and keep putting your scores in SugarWOD. Starting on Wednesday you’re going to get individual invites to be able to see the workout details, primer, videos, scaling options, coaches tips and more! We are putting you guys on what we’ve told is the best platform in the world. Excited to roll this out to continue to stay connected with you guys. Us as coaches are just a click away. We know that this is hard and it’s suppose to be. Realize that all the habits you’ve worked on while at Warlock are being put to the test. This is the test and you’re job is to continue to move the needle and make progress. Focus on three things:

1. What is going to move you closer to your goals.
2. Your best effort.
3. Just get started.

If you do those 3 things you will be massively successful while in quarantine.
We’re here to help. So if there’s anything the staff or I can do please let us know. The entire staff misses you guys and we’re excited for this thing to be over before we know it. We are running 2 classes a day on zoom at 9 am and 5or 6 pm. Meeting ID is 587-008-3867. From there the coach will admit you guys to class! If you have time to hop on we would love to see you! Make sure you guys keep:

1. Checking into MindBody for classes
2. Post your times / Scores in SugarWOD 
3. Daily CrossFit Reading: Squat Clinic

3x 30-60s Dead Hang (use a door, a tree etc) | 15 DB Floor Press | 100M Double DB Front Rack Walk (rest 2 Minutes)

WOD: Lay Up
50-40-30-20-10 Double Unders | Abmat Sit Ups
Directly Into
5-10-15-20-25 KB Swings @ 53/35 | Wallball @ 20/14

No Wallball? Single Dumbbell or KB Thrusters
No Double Unders? 100-80-60-40-20 Single Unders

50/40/30/20/10 Line Hop Double Taps | Sit Ups
Directly Into
Water Jug Swings | Water Jug Thrusters

No Water Jug or Laundry Detergent? Line Squat Hops

Bonus: 1 Pause Back Squat OTM x 10
One Sec Pause at:
Going down at parallel
Bottom of Squat
Going Up at Parallel