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 040323
WU:
Gate Run
And then, 3x
12 Sumo Deadlift High Pulls
8 Goblet Squats
12 Lemon Squeezers
6/4 Chin Ups
Strength: Complex
Hang Power Clean
+ Hi Hang Squat Clean
+ 2 S2OH
The Fun: 10:00 AMRAP
12 Bent Over Rows (95#/65#)
4 Lateral Bar Burpees
12 Jumping Pull Ups
Rest 1:00
Tuesday 040423
WU: 3x
100 Jump Rope
Gate Run
10 Push Ups w/ 1 Tap
5 Pull Ups
Midline: E2M x4
:10 Hollows
:10 Rest
30 Flutter Kicks
The Fun: E4M x5
400m Run
Max Double Unders
The Finisher: You Go I Go
3-5x
3/2 Clapping Push Ups
And then,
3-2-1
DB Floor Press p/ Arm
Wednesday 040523
WU: 2x
6/4 Cal Bike
12 Plate G2OH
8 OH Sit Ups
16 Russian Twists
The Fun: 24:00 AMRAP
12/8 Cal Bike
6 Hang Power Snatch
30 Russian Twists
Parking Lot Walk (Remember, walking can be fast)
Thursday 040623
WU: 3x
Gate Run
20 Walking Lunges
10/7 Push Ups
The Fun: 25:00 AMRAP
10 SA (R) DB Walking Lunges (50#/35#)
5 SA (R) DB Push Press
10 SA (R) DB Walking Lunges
5 SA(L) DB Push Press
10 SA DB Walking Lunges
5 SA DB Push Press
And then,
Bear Crawl D&B
And then,
25 Sit Ups
Friday 040723 – GOOD FRIDAY Holiday Schedule
Classes meet at 8am & 9:30am ONLY
WU:
Alleyway Run OR 10/7 Cal Row (If Raining)
10 Empty Bar Back Squats
8 Step Back To Stretch
12 Eye Lvl Swings
6 Low Box Jumps
The Fun: For Fun
E2:30M x4 (10:00)
10 Barbell Hip Thrusts
5 Tall Box Jumps
At 10:00, E2:30M x4
3 Back Squats
At 20:00, E2:30M x4
20 Standing KB High Knee March
Gate Run OR 10/7 Cal Row Sprint (If Raining)
Saturday 040123
Classes meet at 8am & 9:30am
WU:
10/7 Cal Row
20 Step Ups
10 Push Ups
10/7 Cal Row
And then, 2x
5 Lateral Step Ups p Leg
1 Wall Climb
The Fun: For Time
50/35 Cal Row
And then,
12-9-6
HSPU
15 Step Overs
And then,
35/20 Cal Row
And then,
9-6-3
HSPU
12 Box Step Overs
And then,
20/15 Cal Row
And then,
6-3-1
HSPU
9 Box Step Overs