May Happy Hour
Please join us this Thursday for our social event of the month at Monkey Tails from 6pm – 8pm!
Pre-Order your 2023 Murph Shirt. And please send me any recommendations for a charity that looks to serve our veterans. All proceeds from these shirts will be donated.
FROM THE BLOG
This week I was able to get back to writing. If you’ve ever been curious how on earth a billion dollar market was created around selling shoes to CrossFit people, here’s a brief history from my perspective.
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
Strength: 3 RM Overhead Squat
The Fun: 15:00 AMRAP
ME MB Step Ups (20#)
E3M:
7/10 OH Sit Ups
+ 21/30 Russian Twists (45/25)
Tuesday
The Fun: 4 RFT (24:00 co)
24 Alt DB Snatches
And then,
7-5-3
Toes to Bar
Target Burpees
And then,
24 Ab Mat Sit Ups
Wednesday
Strength: 10:00 to Establish
A Heavy Single (per Arm) Turkish Get Up
The Fun: For Time (20:00 co)
800m Run
20 S2OH (155#/105#)
REST 2:00
600m Run
20 Hang Power Cleans
REST 2:00
400m Run
20 Front Squats
Thursday – Body Shop
The Fun:
Buy In: 21/14 Chin Ups
And then, 4 Rounds of
6-4-2
Bent Over Barbell Row (135#/85#)
Evil Wheels
And then,
100 Single Unders
And then,
Cash Out: 50/35 HR Push Ups
Friday
Strength: Back Squat 2 RM
The Fun: 10:00 AMRAP
50 Hollow Flutters
5 Single Arm DB Push Press
OH Lunge Down
30 Shoulder Taps
5 Single Arm DB Push Press (Opp)
OH Lunge Back
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 24:00 AMRAP
5 Deadlifts
3 HSPU
21 Double Unders
E4M: Alleyway Med Ball Run (20#/14#)
Sunday
Open Gym from 9:30 to 11am
Class 9:45am-10:30am