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 041023
WU:
Gate Run
2x
6 Med Ball Front Rack Squats
+ 6 Wall Balls
9 Kb Deadlifts
6 Lateral Box Step Ups
And then,
Gate Run
2x
12 Wall Balls
15 Eye Lvl Kb Swings
6 Low Box Jumps
The Strength: E3M x5
7 Front Squats
– 3 “Heavy” Working Sets
The Fun: 11:00 AMRAP
9 Wall Balls (20#/14#)
7 Eye Lvl Swings (70#/53#)
5 Box Jumps (24”/20”)
Tuesday 041123
WU:
Gate Run
2x 5 Gentle Kipping Swings
And then, 4x
2 Inch Worms
Ladder Drill (Bunny Hop/Single Leg Hop)
Shuffle
Ring Rows
12 Ring Rows
Bear Crawl Back
The Strength: Strict Pull Up Dev
The Fun: Ciabatta Tabata (7:30 x3)
3 Rounds
3x :20 On/:10 Off p/ Station
Evil Wheels (SUB: Anchor)
— :30 Transition —
Lateral Bar Burpees
— :30 Transition —
Toes to Bar (SUB: Lat Press Downs)
— :30 Transition —
Strict DB Curl & Press (~25#/20#)
— 2:00 Reset
Wednesday 041223
WU:
Gate Run
10 Burpees
10 Air Squats
And then,
Mini Band Relay
The Fun: E3M x5
7 Deadlifts (225/155 or Lighter Executed w/ Control)
3 Tall Step Ups p Leg
9 Target to Target Squat Jumps
Finisher: Row Relay
100/70 Cal Row Relay or AMRAP 10:00
– 10 for the boys
– 7 for the ladies
* Team of 3
12/8 Calorie to 144/96
Row to the next number divisible by 10/7. If your partner’s last pull ticks to 11 Cals in round 1, player 2 still rows to 20 regardless. Rowers don’t carry over the same way as bikes but you will occasionally see an extra calorie or two. More likely, your first pull, if done well, might get you 2 calories as a result of the work done before you sat down.
Thursday 041323
Skill Drill: For Fun (PVC then Light Weight)
2x
Snatch Balance
+ 3 Overhead Squats (1 Drop + 3 Squats)
The Fun: 15:00 AMRAP
2 Muscle Ups (3 Attempts)
OR 4 C2B Pull Ups (6 Attempts)
OR 6 Pull Ups (6 Attempts)
4 Shuttle Runs (Down is 1, Back is 2)
5/3 Clapping Push Ups
4 Bear Crawl
Alleyway Run
Friday 041423
WU:
2x
10 Count HS Hold
10 Ring Rows
And then,
6-10-14
Wall Balls
3-5-7
Chin Ups
The Fun: 5 RFT
12 Hang Power Cleans (95#/65#)
2 Wall Climbs
12 Bent Over Rows
6 Handstand Push Ups
36 Sit Ups
Saturday 041523
Classes meet at 8am & 9:30am
The Fun: For Time
30/21 Cal Bike
And then,
30 – 25 – 20 – 15 – 10
OH Kb Swings (53#/35#)
60 – 50 – 40 – 30 – 20
Double Unders (2x Singles)
And then,
30/21 Cal Bike
– 2 Heats (0:00 and 3:00)
– 3 Heats (0:00, 2:30, and 5:00)