Your Week of Workouts 051523

Group Fitness at 5am doing CrossFit in Houston

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.


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.



Strength: 3 RM Overhead Squat 

The Fun: 15:00 AMRAP 

ME MB Step Ups (20#)


7/10 OH Sit Ups

+ 21/30 Russian Twists (45/25)


The Fun: 4 RFT (24:00 co)

24 Alt DB Snatches

And then, 


Toes to Bar

Target Burpees 

And then, 

24 Ab Mat Sit Ups 


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


Bent Over Barbell Row (135#/85#)

Evil Wheels

And then, 

100 Single Unders 

And then,

Cash Out: 50/35 HR Push Ups


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


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

The Fun: 24:00 AMRAP 

5 Deadlifts


21 Double Unders 

E4M: Alleyway Med Ball Run (20#/14#)


Open Gym from 9:30 to 11am

Class 9:45am-10:30am