This Week's Workouts (021819-022419)

Our Molly and her boyfriend Jose stopped by Saturday to give out samples of their amazing nitro cold brew coffee. Remember to grab a can from the fridge next time you’re in. $5 each and a can goes a long way (apparently drinking the whole thing is discouraged based on the gitteriness of the rest of my day).

Our Molly and her boyfriend Jose stopped by Saturday to give out samples of their amazing nitro cold brew coffee. Remember to grab a can from the fridge next time you’re in. $5 each and a can goes a long way (apparently drinking the whole thing is discouraged based on the gitteriness of the rest of my day).

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.

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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 021819

The Stamina: 25:00 to Complete 

1 Mile (SUB 800 + Redwing)

Rest 3:00 

800m Run (SUB Patton St. Run)

Rest 2:00

400m Run (SUB Redwing Run)

- 22:00 Cut Off for stepping off on the last run

The Conditioning: 

10-9-8-7-6-5-4-3-2-1

(Women’s Rx: 7-7-5-5-5-3-3-2-2)

Ring Dips 

15 Sit Ups 

-SUB Box Dips 


The Script: Tuesday 021919

The Strength: Every :90 x7 (9:00)

1 Power Clean

1 Hang Clean (Squat)

1 Front Squat 

The Conditioning: For Time (8:00 Cut Off)

21-15-9

Front Squats (115#/75#)

42 Double Unders


The Script: Wednesday 022019

The Prep: Banded Glute Warm Up 

The Conditioning: 9:00 AMRAP 

1-2-3-4-5-6-…-7-8-etc… 

Deadlifts (225#/155#)

Bar Facing Burpees (Try to facilitate actual bar facing)

The Finisher: 3-5x 

8 Single Leg Deadlifts (Light)

8 Evil Wheels w/ Deadlift Bar

16-24 Russian Twists 

REST


The Script: Thursday 022119

The Conditioning: 3 Rounds Not For Time 

15/12 Cal Bike 

15 Slam Balls (35#/25#)

Taco Loop Run

15/12 Cal Bike 

15 DB Push Press 

Rest 2:00 

ROMWOD: Uncatchable 

The Script: Friday 022219

The Conditioning: CrossFit Games Open Workout 19.1 

19 Wall Balls (20#/14#)

19 Calorie Row