Your Week of Workouts 090423

Zach throws a 20# Med Ball straight at Cate's face!

All of the information is in my awesome screen shot so there’s not much left to say other than to remind you that this is an opportunity that you should take advantage of!

And it’s free!

We will, however, be running just 1 workout at 8am before they kick off the clinic at 9am.


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.


Monday: Labor Day 090423

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

The Strength: E3M x5

40 Double Unders (4 Attempts then finish with singles) 

+ 8 Bench Press

The Fun: 4 RFT  

24/18 Knee Push Ups 

12 Kipping Pull Ups 

12/8 Calorie Bike 

300m Walk (Remember, you can “walk” doesn’t necessarily mean slow)

Tuesday 090524



Jog/Back Pedal Shuttle

15 Air Squats

Shuffle Shuttle 

Kipping Leg Raises 

And then, 

Mini Band Shuttle

Side Step Down, Side Step Back

– Monster Walk Down, Monster Walk Back 

The Strength: E3:30M x3

15 Quad Squats w/ Goblet 

+ 5 Back Squats 

[10 Quad Squats + All Warm Up Sets]

The Fun: 15:00 AMRAP 

8 Target to Target Squat Jumps 

16/20 Russian Twists (45#/25#)

Shuttle Run

Rest 2:00 

Wednesday 090623

Strength: E2:30M x5

Strict Press

The Fun: For Time 

12/9 Cal Row

And then, 

5-3-1 SA DB Thruster p/ Arm (50#/35#)

1 Bar Muscle Up 

And then, 

12/9 Cal Row

And then, 

5-3-1 SA DB Thruster p/ Arm

3 Chest to Bar Pull Ups

And then, 

12/9 Cal Row

And then, 

5-3-1 SA DB Thruster p/ Arm

5 Toes to Bar

Thursday 090723

The Fun: 3 Rounds 

7 Anchored Supermans w/ 2 Count Top Hold

14 Kb SDHP 

Gate Run

7 Tall Step Ups p/ Leg (No Alternating)

14 Air Squats 

Alleyway Run

Friday 090823

Strength: E3 x5

3 Deadlifts 

+ 10/7 Cal Bike

The Fun: 12:00 AMRAP

1 Wall Climb

Kb Front Rack Lunge Down (53#/35#)

20 Sit Ups

Kb Front Rack Lunge Back

Rest 1:00

Saturday 090923

Class meets at 8am ONLY

At 9am, Bulletproof Physical Therapy will be running a low back pain clinic. This is free to attend.

The Fun: 4 RFT 

12 Handstand Push Ups 

9 Power Cleans (135/85)

15 Abmat Lemon Squeezers

Sunday 091023

Ass & Abs FREE to anyone who wants to hop in



Low Lateral Step Ups p/ Leg

And then, 


Push Ups w/ 1 Tap 



6 – 4 -2 

Shoulder Taps 

Knee Taps

Toe Taps 

And then

16 Sit Ups 

Rest 2:00 

Ass: E3:00 x4

:90 to Complete 

12 Single Leg Split Squat w/ Wt Optional

6 Single Leg Hops for Distance (Drop Cone at Stopping Point. Try to beat or Match)

:90 to Complete

Opposite Leg 

The Finish: Tabata 

:20 On/:10 Off Alternating Stations 

1) Deficit Sumo Squats 

2) Steady Box Jump Overs (No Standing at the top) 

3) Elbow Plank Hold w/ Lt Db Lift 

4) Opposite Side