Your Week of Workouts 032023

Two 5am athletes working through cleans together

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.


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