Hear that midnight rooster crow (Tuesday 6/14)

The Script: Tuesday 6/13


The Warm Up: 2 Rounds

Fence Post Run

10 Air Squats

10 Leg Swings Each Leg

10 Lunges 


The Stamina: 800m Run For Time


The Conditioning: 2 Rounds

5:00 to Complete 3 Rounds

10 Front Squats (135#/95#)

15 Box Jumps

5:00 to Complete 

20 Bar Hops

20 Sit Ups


The Extra Work: 

A)Tabata Flexed Arm Hang (Using an overhand grip, jump or step off a box so your chin breaks the plane of the pull up bar. Hold this position for 20 seconds, resting 10 seconds. Repeat this for 8 rounds)

B) 3x:45 Handstand Hold w/ :15 Rest (Kick up to a handstand with only your heels on the wall. Press your hands actively into the ground, shrugging your shoulders towards your ears activating your traps and your lats)


3x ME Nose and Toes Hold w/ 1:00 Rest (Do a wall climb until you are able to touch your nose to the wall. Only your toes and nose should be in contact. No hips or belly. Actively press into the floor as described in the Handstand hold description)

C)5x10 Banded Good Mornings (Using a red or blue band to start, stand shoulder width with feet on band. Duck your head under the other loop of the band. Drop your chest to the floor while pushing your hips back. No more than a slight bend in the knee is allowed. The back remains flat and the shoulder blades should remain squeezed. Work to have your spine be parallel to the floor.)


"The goal is not to simply eliminate the bad, which does nothing more than leave you with a vacuum, but to pursue and experience the best in the world." -Tim Ferriss in The 4-Hour Workweek

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060815- Monday FIT101

Today kicks off the Fit101 boot camp program at Black Wolf CrossFit! Classes will meet at 8:30am and 6:00pm today. The class runs Monday, Wednesday and Thursdays and classes in these first two weeks are free! Come by today!


Warm Up: Coaches Choice

The Lesson: The Proper Squat (because we all have to sit down and stand up during the day so we should be doing it correctly)

The Workout: :45 seconds of work at 3 stations with 1 movement paired with a static hold.

Squats (traditional Plank Holds) 


Flutter Kicks (Static hold with feet 6" off of the ground)


Ring Rows (Side Plank Holds)


Cool Down: Coach Led Static Stretching