This Week's Workouts (070119-070719)

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Regular schedule this week except for Thursday, the fourth. On July 4th we will be holding class at 8am and 9am only.

Did you know that our very own Miranda DeMark started her own podcast? It’s The Feed The Wolf Podcast and you are able to find it on iTunes, Spotify, and PodBean. This Monday she sits down with fan favorite Homer Briton. ENJOY!

Start your FREE Week of Classes today! There is no obligation to join and no billing info required. Fill out the free account and sign the e-waiver. Then you are ready to hop in. We want you to really make sure this is the place you want to be. So in 7 days you should be able to try out the classes you are most likely to attend, meet quite a few of our amazing athletes, and be coaches by each of our coaches at least once. And since we do not do contracts, we earn your business every month! Check us out this week!

Check out our podcast, Black Wolf Untitled.

And be sure to follow us on Instagram, YouTube, and Facebook for all of the updates and sharing of our badass athletes’ achievements!

And did you know we also have a HIIT based boot camp program? Check out Freestyle at Black Wolf! The FREE Week of Classes covers this program so when you try us out you are able to jump into anything you see on the schedule!

The Script: Monday 070119

The Skill: Double Under Workshop 

The Conditioning: 4 RFT 

16 Thrusters (95#/65#)

32 Double Unders 

400m Run


The Script: Tuesday 070219

The Conditioning: 

EMOM for 18:00

Alternating (execute the assignment as quickly as possible, resting the remainder of the minute)

M1) 15 Kettlebell Swings (70#/53#)

M2) 10 V-Ups

M3) 10 Burpees 


The Skill: Stretch Hips and Hamstrings


The Script: Wednesday 070319

The Strength: 

Hi Hang Clean + Hang Clean + Shoulder to Overhead 


The Conditioning: 

12-9-6

Shoulder to Overhead (135#/95#)

Hang Power Cleans

Deadlifts 

Pull Ups 


The Script: Thursday 070419

The 4th of July

Classes meet at 8am and 9am only today. Enjoy the holiday! 


The Script: Friday 070519

Regular Schedule today. 

5am, 6am, 8:30am

4:30, 5:30pm

Freestyle at 5:45pm. 

The Script: Saturday 070619

Classes meet at 8am and 9am with Joel and Miranda.

The Script: Sunday 070719

Class meets at 10:30am with Miranda.

Free Sunday Yoga at 11:45am with Shea!

This Week's Workouts 052619-060219

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Homer’s puppy Hulk had a blast at our sand volleyball social this past weekend! Checkout some of the photos as well as all of Joel’s amazing photos on our Facebook Page!

The Script: Memorial Day Monday

The Conditioning: “Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run
In honor of US Navy Lieutenant Michael P. Murphy, killed in action in Afghanistan on 28 June 2005. He received the Congressional Medal of Honor for his selfless and heroic actions that day. 


The Script: Tuesday 052819

The Conditioning: 5 RFT

Redwing Run 

10 Hang Power Cleans (155#/105#)

30 Sit Ups

50 Double Unders


The Script: Wednesday 052919

The Strength: Superset 

7 Strict Press 

10-15 DB Hammer Curls

The Conditioning: 10:00 AMRAP 

16 DB Snatch (50#/35#)

8 Brupees 

Bear Crawl Down & Back 

The Script: Thursday 053019

The Conditioning: 

Every 2:00 x4 p/ Station w/ 4:00 Rest In Between Stations 

1) 15/10 Cal Row

2) 15/10 Cal Bike 

3) Redwing Run

The Script: Friday 053119

The Conditioning: 

21-15-9

Back Squats (135#/95#)

Toes to Bar

The Strength: Deadlift 5 RM 

The Script: Saturday 060119

Classes meet at 8am and 9am with Joel and Miranda! 


The Script: Sunday 060219

Class meets at 10:30am with Miranda!