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.
YOUR WEEK OF WORKOUTS
Monday 030623
WU:
Gate Run
And then,
5 Kipping Swings to Leg Raises
10 Box Step Overs
3 Chin Ups
10 Wall Balls
Strict Pull Up Dev: 3x E3M
:20 Elbow Plank Hold
+ Max UB Strict Pull Ups
Max Unbroken Strict Pull Ups
The Fun: 15:00 AMRAP
7 Toes to Bar
9 Box Jump Overs
11 Wall Balls
Tuesday 030723
WU:
Gate Run
1x
10 Count HS Hold
10 Knee Push Ups
10 Plate G2OH
And then,
Alleyway Run
2x
1 Wall Climb
10 Alternating Plate Push Ups
10 OH Plate Sit Ups
Daily Midline & Shoulder Prep:
:15 Push Up Plank Hold
+ 10 Shoulder Taps
Stamina: For Time
Alleyway Run
Rest 2:00
LightPole Run
Rest 2:00
The Fun: 12:00 AMRAP
Heavy Carry Down & Back
15 Pushes
– Max UB HSPU or Seated Z-Press
– MAX UB HR Push Ups
– Finish any Remaining Reps with Knee Push Ups
60 Hollow Flutter Kicks
Wednesday 030823
WU:
Gate Run
30 Walking Lunges
Gate Run
2x
10 Eye Level Swings
5-3-1 Step Back w/ Kb
10 Lemon Squeezers
Daily Midline: 3x
2x E:30
:10 Hollow
w/ :20 Rest
2x E1M
:25 GH Bridge
w/ :35 Rest
Glute Dev: E3:30 for 21:00
1x
16 Jumping Lunges
8 Hang Power Cleans
2x
20 Jumping Lunges
6 Hang Power Cleans
3x
24 Jumping Lunges
4 Hang Power Cleans
The Fun: For Time
10 to 1
Kb Sumo Deadlift High Pull (70#/53#)
10 Lemon Squeezers
Thursday 030923
Classes meet at 5am, 6am & 5:30pm, and 6:30pm Only
Daily Midline: E2:30M x3
:30 Wall Sit w/ Small Plate Front Raise Hold
Bear Crawl Down & Back
The Fun: Boot Camp Burn
4 Rounds of :45 On/:15 Off Alternating Stations
1) DB Squat Clean Thruster (35#/25#)
2) Jumping Pull Up (Mimic Kip Swing. No pogo)
3) Russian Twists (25#)
4) Gate Run
5) Rest
Friday 031023
WU: 2x
100 Jump Rope
And then,
per Arm
5 Hang DB Snatch
+ 5 DB Push Press
15 Air Squats
Daily Midline: 5:00 EMOM
:10 Superman Hold
+ 5 Supermans
Strength: E3M Back Squats
2×10
– All reps with control. No bouncing.
The Fun:
100-80-60-40-20
Double Unders
20 Alternating DB Snatch (50#/35#)
Saturday 031123
Classes meet at 8am & 9am with Cate
Daily Midline: Coach’s Choice
The Fun: 6 RFT
5 Clean & Jerk (135#/85#)
5 C2B Pull Ups