Evolve - Warlock CrossFit

In this episode of Evolve Radio, Erik Zeyher breaks down the July leaderboard for the Warlock 100 Workout Challenge and reveals exactly what the athletes are doing to make serious progress. From nutrition coaching to semi-private training, discover the habits, routines, and decisions that are helping Warlock members get stronger, leaner, and more consistent than ever. Hear shoutouts, PR highlights, and real-world takeaways to help you level up in August and beyond. 📈 Ready to hit 100 workouts before December 31st? Let’s get to work. Keep an eye out for the home version of the 100 workout challenge so your friends can play along at home.

Tired of going off the rails every time you eat out? In this episode of Evolve Radio, Erik Zeyher breaks down how to enjoy meals at local Hudson Valley favorites—without trashing your goals. From steak frites at Crew to protein-packed picks at Salsa Fresca and tactical sandwich strategies at Rossi’s, you’ll learn how to navigate restaurant menus like a pro. You’ll also get smart tips on alcohol, mocktails, menu red flags to avoid, and a powerful framework to keep your nutrition in check, even on nights out. Plus, we’ve got a printable worksheet so you can set your intention, plan ahead, and never go into a meal blind again. If you want to enjoy your social life AND make progress, this episode is for you.

In this episode of Evolve Radio, Erik Zeyher of Warlock CrossFit reveals his complete supplement stack — what he takes, when he takes it, and why it works. From building muscle and improving endurance to boosting sleep and sharpening mental focus, this is the real, practical breakdown of what delivers results. Learn how Erik uses supplements like creatine, casein protein, beta alanine, B12 complex, magnesium bisglycinate, and more to support performance, recovery, and day-to-day energy — and why quality matters. This isn’t theory. This is what’s actually been working, tested in real training. 🚨 Reminder: Supplements don’t replace the fundamentals. You still need to train hard, eat clean, and sleep well. But once those are dialed in? These additions can make a huge difference. 🎁 Exclusive Offer for Warlock CrossFit: Get 15% off all Thorne supplements with our link: https://www.thorne.com/u/WarlockCrossFit 🔐 Semi-private members also get access to a printable cheat sheet and insider strategy.

The 100 Workout Challenge kicks off July 1st This episode is your no-fluff blueprint for conquering Warlock’s 100 Workout Challenge (July 1 – Dec 31). Erik rips through the rules, the math, and the mindset you need to stack points and separate from the pack all summer—and beyond. Hit Play to Learn: Exactly how the 100, 150, and 200-point tiers work—and why the scoreboard never lies The point system in plain English: 1 pt for classes, 2 pts for PT/Semi, 3 pts for nutrition Weekly game-plans that guarantee each tier (yes, the math is that simple) Built-in accountability hacks: check-in sheets, the Warlock app, and Monday leaderboards Rapid-fire answers to your biggest “What if I travel?” and “Can I double-dip?” questions Five strategy punches to keep discipline stronger than motivation Listen, pick your tier, and be ready to log Workout #1 on July 1.

CrossFit Open 25.3 is here — and this one is a chipper that will test your shoulders, grip, and lungs! In this episode of Evolve Radio, we’re breaking down exactly how to approach 25.3 so you can perform at your best. Plus, we’re recapping the big wins from 25.2, including Performances of the Week, Judges of the Week, and Spirit of the Open Awards. 🚨 What you’ll get in this episode: ✅ Complete breakdown of 25.3 — how to pace wall walks, rower, deadlifts, cleans, and snatches ✅ Game plan for beginners and advanced athletes — whether you're aiming to finish or survive ✅ How to break up reps smart, manage transitions, and avoid blowing up early ✅ Why 25.3 is one of the best workouts to repeat this year and how to approach a second attempt ✅ Full 25.2 recap — recognizing standout performances and community moments 🎉 Special thanks to our Title Sponsors: 🏦 Seven Bridges Wealth Advisors – Powered by Ameriprise Financial, recently recognized by Forbes as Best-in-State Wealth Management Teams for 2025 — Max, Dave, Andy, and the crew have you covered for real financial planning. 🌲 CMJ Tree Service — Over 30 years of expertise in tree removal and land clearing — Jim and his team are who you call when you need the job done right. 💥 Recovery for 25.3 is brought to you by LMNT and Unilock! Stay hydrated, stay strong, and get ready to perform. 🎧 Listen now and DM me your strategy for 25.3

CrossFit Open 25.1 is in the books, and it did not disappoint! In this episode of Evolve Radio, we break down the standout performances, key takeaways, and lessons learned from 25.1 before diving into how to dominate 25.2. 🎙 Here’s what’s inside: 🏆 Judges of the Week & Top Performances from Friday Night Lights 💡 What we learned from 25.1 and how to apply it to 25.2 ⏳ Realistic time breakdowns for 25.2 – how long this workout will take ⚡ Pacing & rep breakdown strategy for both beginner and advanced athletes 🔥 Competitive advantages you might not have thought of 💥 Shoutout to Our Title Sponsor – Major Abstract Corp.! 🏡 Eric Gillman is the go-to guy for Land Title Insurance and everything you need when buying property. 🎶 Plus, get ready for another electric Friday Night Lights with B Mills from NYC setting the energy! If you want to analyze your 25.1 performance, set realistic expectations for 25.2, and walk into the gym with a winning game plan, this episode is for you. 🎧 Listen now and DM me your 25.2 strategy—let’s get after it! 🚀💪

The 2025 CrossFit Open is officially here, and Warlock CrossFit is ready to throw down! In this episode of Evolve Radio, we’re breaking down Workout 25.1 and giving you everything you need to crush it on the competition floor. 📢 Here’s what we cover: ✅ Full breakdown of 25.1 – movements, scaling options, and what to expect ✅ How to pace this workout so you don’t burn out ✅ Burpee, dumbbell, and lunge strategies to save energy ✅ How to warm up properly for peak performance ✅ Post-workout recovery tips & score submission reminders 💥 Presented by Our Title Sponsor – Schwartz & Patten DDS! 🏆 Need top-tier dental care? Lorraine will take great care of you! Diane is in reception so let her know we sent you! 🍽️ Huge thanks to Podium for fueling our athletes with hospitality & recovery support throughout the Open! And of course, we’re gearing up for Friday Night Lights! Get ready for an electric night with a live DJ from NYC the homie DJ B Mills, pro photography from Nicole Puckette to make you look better than ever! and an atmosphere like no other! 💥 If you can’t make FNL, no worries—Sunday at 11 AM is your make-up time. 🎧 Listen now and DM me your strategy for 25.1! 🔥 Warlock, it’s time to throw down. Let’s GO! 💪

Most people stay stuck because they refuse to fix where they suck. The truth? You don’t have to be perfect—you just have to suck less." In this episode of Evolve Radio, I get real about the hardest lesson I’ve learned—waiting until you’re “ready” is just another excuse. If you want to level up in fitness, business, mindset, or life, you have to own where you’re weak and attack it head-on. 🚀 What you’ll learn: ✅ How I built Warlock CrossFit by showing up before I felt ‘ready’ ✅ The brutal self-reflection that forced me to improve ✅ The 90-day rule for actually making progress ✅ How to stop making excuses & start taking action If you’re tired of being stuck, if you know you’re capable of more, this is your wake-up call. Pick one thing, commit for 90 days, and start sucking less today. 🎧 Listen now and DM me with what you’re working on!

“There are a million supplements out there, but let’s be real—most of them? Not necessary. If you want to maximize your gains, train harder, and recover like a beast, you need to focus on the ones that actually work. In this episode of Evolve Radio, I’m breaking down the exact supplements I take to double down on progress in the gym. We’re talking: ✅ Casein Protein – The key to overnight muscle recovery ✅ Beta-Alanine – The endurance booster that delays muscle fatigue ✅ Amino Complex – Essential for hydration and muscle repair ✅ Creatine Monohydrate – The most studied & effective strength supplement ✅ Magnesium Biglycinate – The recovery powerhouse for better sleep & less soreness 💥 PLUS: My secret supplement that gives me insane energy & focus 💥 🔥 Want to grab high-quality Thorne supplements at 15% off? Use our Warlock CrossFit store here: https://www.thorne.com/u/WarlockCrossFit If you’re serious about leveling up your training, this is one episode you don’t want to miss. Hit play, take notes, and start optimizing your performance today! 🚀🔥

2025 is a decision—grow and evolve, or stay the same. In this powerful year-end episode of Evolve, Erik Zeyher guides you through a step-by-step process to reflect on 2024, celebrate your wins, learn from your lessons, and build a roadmap for making 2025 your best year yet. Here’s what you’ll discover: ✅ How to analyze your fitness metrics and progress using tools like SugarWOD and InBody measurements. ✅ The importance of tracking your workouts, nutrition, and habits to make informed adjustments. ✅ Why clarity about your goals—no matter how big or small—is the key to achieving them. ✅ How to reverse setbacks, build consistency, and create momentum for the new year. Packed with personal stories, practical advice, and actionable steps, this episode will inspire and equip you to make massive progress in 2025. Ready to reflect, learn, and evolve? Let’s go!

The holidays don’t have to derail your progress—they can actually be an opportunity to level up. In this episode of Evolve, Erik Zeyher shares the F.I.T. Framework for staying on track: Focus on Consistency, Adjust Your Intensity, and Talk to Your Coach. You’ll get an inside look at Erik’s personal holiday training schedule, how he balances fitness with family time, and why lowering intensity and adjusting expectations can help you sustain momentum. Whether you’re navigating busy schedules, holiday meals, or just trying to stay consistent, this episode gives you the tools to keep moving forward and start the new year ahead of the pack. Ready to crush the holidays without burnout? Let’s go!

Most people see the weekend as a time to relax and take their foot off the gas—but winners know it’s their secret weapon for making progress. In this episode of Evolve, Erik Zeyher, co-founder of Warlock Athletics and Warlock CrossFit, shares the ultimate framework for winning the weekend by focusing on the things you can control: sleep, nutrition, training, mindset, and recovery. Learn how to create a plan, stay intentional, and use your weekends to build momentum that carries into the week ahead. Whether it’s dominating your workout, fueling your body, or recovering with purpose, this episode will give you the tools to own your time and level up your results. Ready to take control and win the weekend? Let’s go!

The holidays are here, and excuses are everywhere—but this isn’t the time to quit on your goals. In this episode of Evolve, I share my personal strategies for staying on track during the most challenging time of the year. We’ll talk about why “hard” is a choice, how taking ownership of your actions can change everything, and the six steps that have kept me focused and evolving, even in chaos: Keep showing up. Communicate with your coach. Share what’s going well. Take action. Follow the plan. If it’s working, do more of it. This is the season to rise above, stay consistent, and prove to yourself what you’re capable of. Tune in for actionable tips and mindset shifts to help you crush your goals, finish strong, and evolve into the best version of yourself. 🎙️ Let’s evolve together.

In this episode of Evolve, we dive into the mindset and strategies behind giving your best effort every single day. Whether you're at the gym, in your career, or managing your personal life, your best effort is what drives progress and sets you apart. I’ll share personal stories and practical tips, like how to stay present during tough workouts, how to handle days when your energy isn’t at 100%, and why best effort doesn’t mean perfection. You’ll also learn actionable steps to measure, track, and celebrate your progress, ensuring you’re always moving closer to your goals. Tune in and let’s talk about how giving your best effort can transform your fitness, mindset, and life.

The weekend isn’t a time to hit pause—it’s your chance to build momentum and get ahead. In this episode of Evolve, Erik Zeyher, co-founder of Warlock Athletics and Warlock CrossFit, breaks down what it really means to win the weekend. Discover why the weekend is 28% of your week (and how to make it count), the 3 pillars for weekend success, and how small, intentional actions can set you up for a stronger, more focused Monday. Whether it’s crushing your workout, planning your week, or staying disciplined when others aren’t, this episode will give you the tools to dominate your time and stay on track. Ready to stop coasting and start winning? Let’s go!

In our debut episode of Evolve, Erik shares powerful insights from Warlock CrossFit’s 10th anniversary that can inspire you on your own journey of growth. Reflecting on a decade of change, Erik breaks down what it really takes to evolve – from consistency and best effort to the impact of community support. Whether you're aiming to improve in fitness or any area of life, this episode explores how small steps and persistence can lead to big transformations. Tune in for motivation to keep progressing toward the best version of yourself.