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 082823
Strength: E3:30M x5
24 OH Plate Flutter Kicks
8 OH Sit Ups
4 Strict Press
+ 4 Push Press
The Fun: 20:00 AMRAP
10 Static Twisting Leg/Knee Raises (5+5)
Bear Crawl Down
10/8 Push Ups w/ 1 Tap
Alleyway MB Carry (20#/14#)
Tuesday 082923
The Fun: 24:00 AMRAP
4 Power Clean & Jerk (155#/95#)
16/10 Russian Twists (45#)
E4M: 400m Run (< 2:00 or Move to Alleyway)
Wednesday 083023
Strict Pull Up Dev: E3M x3
Max Unbroken Chin Ups
– SUB: Seat Assisted Chin Ups
The Fun: 5 RFT
20 Alternating DB Snatch
15 Box Jump (or Step) Overs
20 Single Arm DB Push Press (Alt e 5)
60 Double Unders (90 Singles)
Thursday 083123
The Fun: 25:00 Steady Eddie
13/9 Cal Bike
11 Floor Press (135#/85#)
9 Bent Over Barbell Rows
7 Evil Wheels (Anchor if needed)
Walk Out & Around
Friday 090123
Strength: E2:30M
Back Squat
3-3-3-3-3
(E2M: EB10 – LW 7 – LW+5 – MW 5 – MW+3)
The Fun: For Time (10:00 co)
10 to 1
Hvy Overhead Swings (70#/53#)
3 Burpee Box Jump Overs (24”/20”)
Saturday 090223
Classes meet at 8am & 9:30am with Ben
The Fun: “Nancy”
5 RFT
400m Run
15 Overhead Squats
The Script: Sunday 082723
Class meets at 9:45am with Ben