Your Week of Workouts 050123

Black Wolf athletes out to support Cate at the Wolfe Strength event over the weekend

NEW TEAM BLACK WOLF ADDITION: Please welcome Kayla when you get the chance!

Summit & Dozer

She was an unexpected and pleasant surprise when she gave me a call a little over a month ago. To say hiring was not going well is an understatement. I fully intended to hire a coach but Kayla had read through the job posting and found exactly what she could do best and what’s turning out to be exactly what I have needed for the last decade.

Kayla is now the Black Wolf Office Manager and she will be freeing me up and working alongside me so that Black Wolf continues to move forward to create the best possible experience for anyone who decides to pass through our doors.

Born and raises and educated in South Carolina, she recently re-relocated to Houston for her husbands job. South Carolina to Houston to Seattle back to Houston if I recall correctly. And she is a mother to a beautiful 7 month old baby girl, Austin Rilee.

Kayla is getting back into her fitness groove post pregnancy and you’ll have the best chance to workout alongside her at 6am. She will be gaining experience as a coach specifically in our On Ramp program and specialty one on one work in the near future.

So please, when you get the chance, welcome Kayla to Black Wolf and wish her well as she attempts to untangle the back end of this business which has been run on pure energy and emotion for nearly a decade. I am excited to see how far we can go once we have repeatable systems in place allowing for my energy to be devoted to the thing I love most, delivering value to you.

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 050123

WU: 3x

Gate Run

P/ Arm 

   7 Single Arm Kb Row


7 Goblet Squats

5/3 Chin Ups 

Strength: Hi Hang Clean + Front Squat Complex 

The Fun: 15:00 AMRAP 

15 Bent Over Rows (95#/65#)

10 OH Sit Ups (45#/25#)

10-20 Elevated Heel (70#/53#)

Alleyway Walk (Hustle) 

Tuesday 050223


200 Single Unders 

And then, 


Push Ups

5/3 Strict Pull Ups 

10 Double Unders 



:10 Count HS Hold 

:10 Count Ring Support Hold 

And then, 

2 Ring Negatives

2 HSPU or Z-Press 

The Fun: For Time


5 Ring Dips

80 Double Unders 

And then, 

Alleyway Run

And then, 2x

10 Handstand Push Ups

40 Double Unders 

And then, 

400m Run

And then, 2x

20 HR Push Ups 

20 Double Unders 

And then, 

600m Run  

Wednesday 050323 


Gate Run

3 Inch Worms

And then, 2x 

3 Kb Sumo Deadlift 

+ 6 Kb SDHP 

3 Burpees 

6 Step Back To Stretch 

The Strength: SDHP Ladder

E4M x4

12 SDHP (53#/35#)

9 SDHP (70#/53#)

6 SDHP (95#/75#)

9 Target to Target Squat Jumps

The Fun: 12:00 AMRAP 

8 Burpees 

16 Jumping Lunges 

8 Hvy Slam Balls 

Rest 1:00

Thursday 050423

The Fun: 25:00 AMRAP 

9 Static Leg Raise 

3x 1 Hi Hang Snatch + 5 Overhead Squats 

Gate Plate Carry (Must alternate between OH Carry & Gun Walk) 

Friday 050523 



10/7 Cal Bike

10 Step Overs 

P/ Arm 

   5 Hang DB Snatch

   + 5 DB Push Press 

And then, 

20/14 Cal Row 

5 Box Jumps 

10/7 Strict Pull Ups 

The Strength: 4x

7 Back Squats 

+  3 Seated Box Jumps 

The Fun: 2 RFT 

20 Cal Bike 

20 Alt DB Snatch 

— Rest 1:00 — 

20 Cal Row

20 DB Step Overs 

— Rest 1:00 

Saturday 042923

Classes meet at 8am & 9:30am w/ Ben