This Week's Workouts (012119-012619)

If you have not already, let me know if you’d like a shirt! They’ll be printing Tuesday and delivering Thursday.

If you have not already, let me know if you’d like a shirt! They’ll be printing Tuesday and delivering Thursday.

THERE IS ONLY ONE CLASS THIS SATURDAY AT 8AM! We will then be heading over to CrossFit Revoke for the OUTWOD event at 9:30am! AND THEN, we are swinging by Town In City Brewing to enjoy some time together after the event.

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.

Every Friday morning Joel and I sit down for another episode of C&T, discussing the weeks events, a specific topic or two, and where we’ve found our favorite coffee in recent memory. This week we discussed Joel’s 5 day trip to Las Vegas. How did he survive?!

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 Black Wolf Fitness on Instagram as well. 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 012119 (compare to 121217)

The Warm Up: 3x

Taco Run

20 Double Under

10 goblet Squats

5/3 Strict Pull Ups


The Strength: Back Squat- work towards 2 sets of 5 at 80+%


The Conditioning: 9:00 AMRAP

ME Double Unders

EMOM: 3/2 Muscle Ups

OR 5/3 Chest to Bar


The Script: Tuesday 012219

The Skill: 2:00 ME HSPU 

OR ME DB Push Press (50/35 and 35/20) 


The Conditioning: 

21-18-15-12-9-6-3

OH Kb Swing (53#/35#)

HR Push Ups


The Script: Wednesday 012319

The Conditioning: 5 RFT 

10 Overhead Squats (135#/95#)

10 Deadlifts 

20 Sit Ups 

— Every 3:00, Taco Loop Run —


The Script: Thursday 122419

7 RNFT

HVY Front Rack Carry D&B

8 Bent Over Barbell Row

6 Evil Wheels 


Collect 10 Rope Climbs or 30/20 Strict Pull Ups or Ring Rows During the Hour 


The Script: Friday 122519

The Conditioning: 12:00 AMRAP 

9 Clusters (95#/65#)

7 Toes to Bar 

5 Burpee Box Jumps (24”/20”)