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 041723
WU:
Gate Run
And then, 2x
12 SDHP
4 Burpees
And then,
3-2-1
StepBack Lunges
And then
6/4 Chin Ups
The Fun: Station Work
4x :90 On/:30 Transition Alternating Stations
15 SDHP (53#/35#)
+ ME Jumping Lunges (SUB: 3 SB p Leg)
— Rest :30 —
10 Burpees
+ ME KB Around the Worlds
— Rest :30 —
5x 3 Point Planks
+ ME Sit Ups
— Rest 1:00 —
Tuesday 041823
WU:
Gate Run
And then,
1-2-3-4-5
Strict Pull Ups
4 Push Ups w/ 1 Tap
8 Air Squats
And then,
Gate Run
The Fun: Murph Prep
5:00 EMOM*
5 Pull Ups
10 Push Ups
15 Air Squats
And then, 3:00 to Complete
400m Run
*5:00/4:00/3:00/2:00
** SUB: 3Pull Ups/6 Push Ups/10 Air Squats/Alleyway Run
Wednesday 041923
WU: 3x
Gate Run
10 Eye Lvl Swings
10 Crossbody Toe Touch
1 Wall Climb
5/4 Strict Pull Ups
The Strength: 20:00 to Work Up
1 Pull (Hang)
+2 Front Squats
1 Pull (Full)
+ 2 Front Squats
The Fun: 15:00 AMRAP
15 Eye Level Swings
And then,
7 Staggered Stance Deadlifts (70/53 Right hand to Left Foot)
Suit Case Carry
5 Staggered Stance Deadlifts (RtoL)
Suit Case Carry
7 Staggered Stance Deadlifts (LtoR)
Suitcase Carry
5 Staggered Stance Deadlifts (LtoR)
Suitcase Carry
And then,
10 Handstand Push Ups
Thursday 042023
The Fun: 25:00 Steady Eddie
20 Box Step Overs (20”)*
20 Lemon Squeezers
10 Devil Press (35#/25#)
10 DB Push Press
150 Single Unders
Friday 042123
WU:
2x
5 Gentle Kips
5/5/5 Air Squats
And then, 2x
3 Kipping Knee Raises
3/3/3 Wall Balls (Wide/Regular/Narrow)
The Fun: 20 RFT or 25:00
2 Toes to Bar
4 Pistols
6 Wall Balls
Saturday 042223
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
500m Row
30 Shoulder to Overhead (135#/85#)
400m Run
30 Power Cleans
The Finisher: 5x
7 BB Hip Thrusts (HAP)
+ 14 DB Bicep Curl