The Big Climb for the Leukemia & Lymphoma Society
On April 1st we are taking the stairs to the top of 3 Allen Center. Teams go together and everyone is able to participate. Whether you want to fly to the top or take it slow I would love to have you there with me. And yes, we take the elevator down. Read more through the link.
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 032023
Strength: 1 RM Front Squat
The Fun: 12:00 AMRAP
15 Wall Balls
6 Burpee Box Jumps (24”/20”)
18 Sit Ups
Tuesday 032123
Strength: E3M x4
4 Weighted Strict Pull Ups
+15 “UB” C2G Push Ups
The Fun: 5 RFT (12:00)
4/3 Ring Dips
12 Push Press (95#/65#)
Gate Run
Rest 1:00
Wednesday 032223
The Fun: E4 x5
10 Glute Ham Bridge Barbell Floor Press (135#/85#)
10 Toes to Bar
10/7 Cal Row
Thursday 032323
Hammie Hell
The Fun: 20:00 Steady Eddie (Do not exceed 5 Rounds)
3 Glute Ham Negatives* (Anchored at base of Rig)
12 Box Step Overs w/ 1 DB (24”/20” with 50#/35#)
9 Static Hanging Leg Raises (No swing/feet touch between each rep)
Alleyway Run
Friday 032423
The Fun: 25:00 AMRAP
15/10 Cal Bike
10 Overhead Squats (95#/65#)
60 Double Unders
Rest 2:00
Saturday 032523
Classes meet at 8am & 9:30am w/ Ben
The Fun: 20:00 AMRAP
16 Alt DB Snatch (50#/35#)
12 Jumping Lunges
8 Pull Ups
400m Run