Your Week of Workouts 050723

Athletes of all abilities working alongside each other at their own pace and skill level


Cate will be running her Weightlifting clinic THIS Saturday from 10:45am to 12:15pm and focusing on the often elusive snatch.

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 050823



Gate Run 

10 Burpees 

And then, 

Lunge Stretch Down

Leg Swings Back 

Gate Run 

Stamina: E3M x5

Alleyway Run 

The Fun: Tabata 

8x :20 On/:10 Off w/ 2:00 Transition 

1) Alternating Devil Press (35/25)

2) SA Z-Press (Alternate Arms Each Round)

4) Sit Ups 

Tuesday 050923

WU: 3x

Gate Run

And then, 


1 MB Clean

     + 3 Wall Balls 

Chin Ups 

The Fun: 30:00

5 Power Cleans (135#/85#)

10 Lateral Bar Burpees

15 Wall Balls (20/14)

Rest 2:00 

Wednesday 051023

WU: 2x

100 Single Unders 

20 Shoulder Taps 

10 Air Squats 

10 Crossbody V-Ups

Strength: E3M x4

20/12 Russian Twists (45#)

7 Back Squats (+5#+ from Last Week) 

The Fun: 12:00 


Double Unders

Hollow Body Flutter Kicks 

Thursday 051123 – Glute Camp

WU: 3x

Gate Run

5 Kb Deadlifts 

+ 7 SDHP 

5 Single Leg Step Ups with High Knee Through p. Leg 

5 Strict Pull Ups 

The Fun: 7 Rounds Not For Time 

5 Barbell Hip Thrusts (HAP)

12 Kb Sumo Deadlift High Pull (70#/53#)

Gate Sprint

Rest 2:00 

Friday 051223

WU: 3x

Gate Run 

1 Wall Climb 

5 Kipping Leg Raises 

10 Narrow-ish Stance Air Squats (Dorthy Heels if Possible) 

10 Push Ups w/ 1 Tap 

5 Box Jumps 

Skills: 12:00 

AMRAP Alternating Pistols 


    1) 5 Pull Ups

    2) 12/9 Rx Push Ups 

The Fun: 3 RFT 


Push Press 

Push Jerk 

Front Squats 

Tall Box Jumps 

And then, 

400m Run 

Saturday 042923

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

The Conditioning: 3 RFT (20:00 Time Cap)

12 Russian Kb Swings (70#/53#)

15 Handstand Push Ups (Scale with 2 Wall Climbs + 10 Push Ups)

12 Russian Swings

18 Alternating Pistols 

12 Russian Swings

21 Pull Ups

Alleyway Run

Sunday 051423

Doors open at 9:30am and stay open until 11am. There is a quick class run from 9:45am to 10:30am

Fun #1: Alternating E:90 x4

:20 Push Up Plank Hold

+ 3 Clapping Push Up OR 4 Push Ups + 1 Tap

+ Bear Crawl Across 

:20 Lunge Hold (Right Leg Forward) 

+ 5 Stepback Lunges (Right Leg Forward) 

+ Single Leg Hops Back (R)

:20 Lunge Hold (Left Leg Forward) 

+ 5 Stepback Lunges (Left Leg Forward) 

+ Single Leg Hops Back (L)

Fun #2: 30:00 AMRAP 


Cal Row 

— Gate Run — 

Cal Bike 

— Gate Walk —