HOLIDAY SCHEDULE
Monday thru Thursday: Regular Schedule
Friday: 8am & 9:30am Only
Saturday: 8am & 9:30am Only
Sunday: Merry Christmas
Monday: 8am & 9:30am Only
Below is your Week of Workouts.
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the form below
If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.
And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 121922
Strict Pull Up Dev Day 1: Max Day + Volume
AFRAP*
E3M: Max Unbroken Strict Pull Ups
*Achieve 40/25 Strict Pull Ups in as few 3 Minute Rounds as possible
Con: 5 RFT
18 OH Kb Swings (53#/35#)
54 Hollow Flutters
9 Target Burpees
Tuesday 122022
Strict Pull Up Dev Day 2: Negative Day
E2M x4
3 3 Count Chin Up Negatives
+ 2-4-6-8 Jumping Pull Ups (Flip Grip)
Strength: 2 Position Clean
1 High Hang Clean
+ 1 Hang Below Knee Clean
Conditioning: 10:00 AMRAP
8 Tall Box Jumps (30”/24”)
16 Jumping Lunges
12/10 Push Ups w/ 1 Tap
Wednesday 122122
Strict Pull Up Dev Day 3: Skill Day
12:00 Alternating EMOM
1) 8/6 UB Strict Pull Ups
2) 8 Toes to Bar or 8 Static Kip Press Downs
3) Rest
Conditioning: For Time
50 Cal Row
50 Sit Ups
400m Shuttle (Cones: 40m-60m-40m-60m)
40 Russian Twists (45#/25#)
30 Cal Row
30 Sit Ups
200m Shuttle (Cones: 40m-60m)
20 Russian Twists
10 Cal Row
Thursday 122222
Regular Schedule Today
Friday 122322
Holiday Schedule: Classes meet at 8am & 9:30m ONLY
Conditioning: 20:00 AMRAP
10-20-30
Double Unders/Jump Rope
20 Wall Balls
10 Alt Single Arm Devils Press
And then,
400m Run
Saturday 122422
Classes Meet at 8am & 9:30am
“Twelve Days of a Black Wolf Christmas”
1 Clean (155#/105#)
2 Burpee Box Jumps (30”/24”)
3 Thrusters
4 Chest to Bar Pull Ups
5 Handstand Push Ups
6 Hang Power Cleans
7 Toes to Bar
8 Box Jumps
9 OH Kb Swings
10 Deadlifts
11 Cal Bike
12 Shoulder to Overhead
– 1 Clean, then 2 BBJ + 1 Clean, then 3 Thrusters + 2 BBJ + 1 Clean