This Week's Workouts (031819-032419)


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 newfound coffee knowledge, the release of the Formula 1 series on Netflix, as well as some nutrition knowledge from our very own Miranda DeMark.

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 031819

The Strength: Back Squat 4x5 at 77%

The Conditioning: 9:00 AMRAP 

16 Wall Balls 

8 Toes to Bar 

The Script: Tuesday 031919

The Conditioning: 5 RFT 


Power Clean & Jerk (135#/95#)

Burpee Box Jumps (24”/20”)

And Then, 400m Run

The Script: Wednesday 032019

The Warm Up: 

Redwing Run

And Then, 3x

10 Slam Balls (25#)

1 Wall Climb 

10 Kipping Swings 

10 Push Ups 

Taco Loop Run

The Practice: Not For Time (10:00 to Complete)

50 HSPU or 50 Push Ups with Shoulder Taps 

Every time you Break, 30 Double Unders or 60 Singles 

The Conditioning: 16:00 AMRAP 

16 Slam Balls (35#/25#)

12 V-Ups 

8 Pull Ups 

Taco Loop Run

Rest 1:00

The Script: Thursday 032119

The Conditioning: Every Minute on the Minute x5 per Station

w/ 1:00 Transition Between Stations

Station 1

:30 Wall Sit 

6 Tall Box Jumps 

Station 2

:30 Hollow Hold

20 Russian Twists (25#)

Station 3

:30 Plank Hold 

10 Target Burpees 

And Then, 

Every 3:00 x3

400m Run

50 Flutter Kicks 

The Script: Friday 032219

The Conditioning: CrossFit Open Workout 19.5

This will be announced at 7pm at

The Script: Saturday 032319

The Conditioning: For Time

400m Run

5 Rounds

10 Push Press (95#/65#)

10 Deadlifts 

20 Jumping Lunges 

20 Sit Ups 

Then, 400m Run

The Script: Sunday 032419

The Conditioning: Fun with Amanda at 10:30am

FREE YOGA 11:45am with Shea! This is open to everyone inside and outside of our community. AND ITS FREE!!!!!!!!!!!!!!!!!!