START YOUR FREE WEEK OF CLASSES!
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 082123
Warm Up:
Gate Run
And then, 3x
10 Shoulder Taps
+ 10 Push Ups
10 V-Ups
10 DB Lateral Raise
+ 10 DB Front Raise
10 Hanging Knee Raises w/ Twist
Strength: E3M
10 Bench Press
+ 20/15 Knee Push Ups
The Fun: 10:00 AMRAP
10 Strict DB Curl & Press (35#/25#)
30 Lateral Box Hops
Stinky Diaper Baby Carry (25#/15#)
Tuesday 082223
Warm Up:
8/6-12/9
Cal Bike
50 Single Unders
10 Bend & Snaps
10 Banded Lat Press Downs
Quick Strict Dev: E2M x4
3 Chin Up Negatives + 6 Strict Pull Ups or Jumping Pull Ups
Stamina: E4M x3
Kb Front Rack Carry Down
Farmers Carry Back
20/14 Cal Bike
The Fun: For Time
100-80-60-40-20
Double Unders
20-16-12-8-4
Toes to Bar
Wednesday 082323
Warm Up:
Gate Jog
Step Toe Touch Down
Inch Worm + Bear Crawl Down
And then, 2x
12/8 Push Ups
12 Wall Balls
6 Box Step Overs
6 Strict Pull Ups
Strength: Hang Power Clean (18:00)
3×7/3×5/3×3
E:90 x3
The Fun: 12:00 AMRAP
4 Front Squats (155#/100#)
12 Wall Balls (20#/14#)
Alleyway Run
Thursday 082423
Warm Up
Alleyway Run
And then,
9-12-15
Air Squats
Ring Rows
Push Ups
The Fun:
E2M x5
7 Bent Over Row
7 Kipping Pull Ups
@12:30
E2:30M x5
10 Hip Thrusts
10 Tall Step Ups (5-5)
@30:00
3 RFT
12 Ring Rows
16 Jumping Lunges
Gate Run
Friday 082523
Warm Up:
Gate Run
10 Kb Deadlifts
10 Air Squats
5 Push Ups w/ Double Tap
10 Step Back Lunge to Stretch
Alleyway Run
15 Eye Level Kb Swings
15 Air Squats
10 Push Ups w/ 1 Tap
10 Step Back Lunge to Stretch
The Fun: For Time
1000m Run
50 Back Squats (95#/65#)
30 Handstand Push Ups
1000m Run
Saturday 082623
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
500m Row
And then, 7 Rounds
5 Push Jerk
6 Alternating Pistols
7 Tall Box Jumps
And then,
500m Row
The Script: Sunday 082723
Class meets at 9:45am