The Script 121922


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.


Monday 121922

Strict Pull Up Dev Day 1: Max Day + Volume 


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


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