Tuesday January 19, 2020

“There aren’t many workouts that have left me as sore as 10x100M sprints.” – Pat Sherwood

Hey Warlock Community!
     Today, Monday January 18 we were notified of three people who tested positive for COVID-19 and were in the facility on Tuesday January 12, Thursday January 14 and Friday January 15. If you were exposed by those members during those classes you have been contacted. Since all of our spaces in Warlock undergo daily cleaning in accordance with the CDC guidelines, we will complete contact tracing by the end of evening and Warlock will remain open.  We have consulted with two different doctors in the Hudson River Valley, explained the details, and they agree with our decision. We will be continuing with our running theme during tomorrow’s wod. You are welcome to walk instead of run. I will continue to steer you away from replacement of the bike and rowers in place of running and steer you towards jump rope or line hops. Please continue to dress warm the doors will be open along with hand warmers, gloves, mittens, smiles are highly encouraged if needed. I know this is not ideal, please make the best of this situation and see it as an opportunity to work on weaknesses.. 

I encourage all of you to remain vigilant about COVID-related symptoms. If you believe that you or someone in your family has been exposed to COVID, please keep them at home and consult with your physician about the need for a test. Please realize by checking in for class you have affirmed that you are not experiencing any COVID symptoms within the past 14 days and are complying with the signs hanging up in the facility. 

For the immediate future please do the following when at the gym: 
When you come in please go to your box. The workouts are designed so you don’t need to leave or it is all designed for outside. 
Masks must be worn.
When you use the bathroom please spray down the handles, door etc
Please do not do bonus work while other classes are going on. 

Working Out At Home: 
That’s cool by us. We’re going to give you a few options: 
We will start to stream some of the classes using the mindbody platform for online classes.
At Home workouts in Healthie (still can access programming)

If you have any suggestions, questions or concerns please feel free to reach out to me personally 845.625.3018 or Chris@WarlockAthletics.com if it’s in regards to memberships. Thanks team! Let’s keep everyone Healthy, Well and Fit!

800M Run

High Knees | Butt Kickers | Karaoke | Frankensteins | Floor Sweeps | Little Skips | Big Skips | Back Pedal | Figure Four | Open and Close the Gates

800M Run


Calf Stretch
Low Dragon


10x 100M Run
Rest as needed between sets. This is an all out sprint. This is very uncomfortable. 

Cool Down:

10 Minute run or walk (not for time)

At Home WOD:
Dumbbell Version
30 Hops Over Dumbbell
20 DB Hang Clean and Jerks @ 50/35
30 Mountain Climbers

Bulletproof Shoulders
30 Hops Over DB
20 Russian KB Swings
30 Mountain Climbers

Bodyweight: AMRAP 15
30 Line Hops
50 Good Mornings
30 Mountain Climbers

*Do the good mornings with intensity!