Warlock 3.0 – Monday June 4, 2017

Warlock 3.0

“Your health is an investment, not an expense.”

Tomorrow we kick off Warlock 3.0! I hope you guys are as excited as we are! We’ll see you guys for a full schedule of classes at 60 Firemens Way Poughkeepsie, NY 12603. If you show up at our old location, no one will be there 🙂

A few things…

1. I don’t know how we pulled this over. Well I do it’s because we have the best athlete and people at our gym on the planet. Thank you to everyone who pitched in and helped us move from our old location to our new one. We couldn’t have done it without you!

2. Parking: Please park on the same side of the parking lot that our building is on. UPS rents the other side of our parking lot.

3. Yoga: Yoga on Monday nights has been moved to 7 pm.

4. Shower: The shower is not ready. Our goal is to have it ready end of this week / early next week. Sorry for the delay.

5. New You Challenge: Starts tomorrow for a lot of new athletes. They’re going to look confused, scared and excited, all at the same time. Please make them feel welcome!

A. Push Press 5×5

B. 4 Rounds (15 Minute cap)
9 Squat Cleans @ 135/95
15 T2B
21 Push Ups

3x500M Row

Warlock Weightlifting:
Crossover Activation
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
Snatch – 5×1@70%x1x5 OTM, 5×1@72% OTM, 5×1@74% OTM
Snatch Pull – 4×2@110% 2@90%
Front Squat – 80%x2, 85%x2, 90%x2x2
Front Rack Lunges – 4×10