Your Week of Workouts 022723

Social connection at Black Wolf during the Open Workout 23.2

How to Get Started at Black Wolf

Black Wolf is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, or meet amazing people, this place is worth trying!

If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link 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 022723

The Fun: 5 RFT 


Hang Power Snatch (95#/65#)

Overhead Squats 

Ring Dips [4-3-2]

And then, 

REST 2:00 

Tuesday 022823

Stamina: For Time

As Fast As Possible 


Cal Bike

400m Walk

The Fun: 12:00 AMRAP

2 Wall Climbs

12 DB Step Overs (24”/20”)

36 Double Unders

18 Alternating DB Snatch (50#/35#)

Wednesday 030123

The Fun: Ben’s 4th Annual Birthday Workout 

20:22 AMRAP 

3 Tall Box Jumps

1 Clean & Jerk (225#/155#)

19 Air Squats  


6 Hang Power Cleans

Thursday 030223

The Fun: 25:00 Steady Eddie

7-5-3 p/ Leg

Single Leg Deadlifts (35#/25#)

And then, 

OH Lunge Down

7/5 Chin Ups 

OH Lunge Back

Mail Box Run

Friday 030323

The CrossFit Games Open Workout 23.3 will be announced Thursday and we will be meeting at 6pm Friday evening to take it on together under the lights. 

MORNING CLASSES ONLY : If you are not able to make it, classes are still meeting at the regular times Friday morning (5am, 6am, 8:30am)

Saturday 030423

Classes meet at 8am & 9:30am with Ben

The Fun: TBD

The programming will depend on what the Open workout for the week involves.