How to Get Started at Black Wolf
Black Wolf CrossFit is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, meet amazing people, or try CrossFit, 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 080723
WU: 3x
Gate Run
Walking Lunges Down
2/1 Strict Pull Ups
Bear Crawl Back
16/12 UB Push Ups
Strict Pull Up Dev: 10:00 EMOM
3/2 Strict Pull Ups
The Fun: 20:00 AMRAP
5 Shoulder to Overhead (155#/105#)
20 Jumping Lunges
10 Power Cleans
Tuesday 080823
Tuesday
WU:
100 Jump Rope
10 Kb Deadlifts
20 Double Unders
10 Eye Lvl Swings
5 Burpees
Midline: Coaches Choice
Stamina: 5 RFT
10 Burpees
Alleyway Run
Rest 2:00
The Fun: 5 RFT
20 Eye Level Kb Swings (70#/53#)
40 Double Unders
The Script: Wednesday 080923
WU:
4-8-12-16
Wall Balls
CrossBody V-Ups
4 Lateral Step Ups p/ Leg
Strength: E2M for 20:00
10-1-9-2-8-3-7-4-6-5
Front Squats (HAP)*
*Single weight used across all sets
The Fun: 12:00 AMRAP
24/16 Push Ups
16/12 Russian Twists (45#)
8 Tall Box Jumps (30”/24”)
Gate Run
Thursday 081023
WU: 2x
Gate Run
And then,
3 – 2 – 1
Hang Db Snatch + Push Press p/ Arm
And then,
6 – 4 – 2
Hanging Knee Raises with Twist p Side
The Fun: For Time
30 Alt DB Snatch
30 Sit Ups
Gate Run
20 Alt DB Snatch
30 Sit Ups
400m Run
10 Alt DB Snatch
30 Sit Ups
800m Run
20 Alt DB Snatch
30 Sit Ups
400m Run
30 Alt DB Snatch
30 Sit Ups
Gate Run
The Script: Friday 081123
WU:
Gate Run,
And then, 3x
2x [1 MB Clean + 5 Wall Balls]
10 Alternating CrossBody Toe Touch
5 Chin Ups
The Fun: 6 RFT
3 Bear Complex w/ Flow (135#/95#)
12 Toes to Bar
Rest 2:00 or go Every 4:00, whichever comes first (i.e. must be moving by 4:00 on Rd 2, 8:00 on Rd 3, 12:00 on Rd 4, 16:00 on Rd 5, and start Rd 6 by 20:00 on the clock)
Saturday 081223
Classes meet at 8am & 9:30am
The Fun: 20:00 AMRAP
5 Deadlifts (275#/165#)
10/7 Cal Bike
600m Run
Sunday 080623
Class meets at 9:45am