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.
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: 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
WU:
2x
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
WU:
2-4-6
Low Lateral Step Ups p/ Leg
And then,
8-10-12
Push Ups w/ 1 Tap
V-Ups
Abs:
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