NEW TEAM BLACK WOLF ADDITION: Please welcome Kayla when you get the chance!
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.
YOUR WEEK OF WORKOUTS
Monday 050123
WU: 3x
Gate Run
P/ Arm
7 Single Arm Kb Row
7 SDHP
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
WU:
200 Single Unders
And then,
5-10-15
Push Ups
5/3 Strict Pull Ups
10 Double Unders
Specific:
2x
:10 Count HS Hold
:10 Count Ring Support Hold
And then,
2 Ring Negatives
2 HSPU or Z-Press
The Fun: For Time
2x
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
WU:
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
WU:
2x
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