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 091123
WU:
150 – 100 – 50
Jump Rope
And then, After Each Set of Jump rope
2x
4 Strict Pull Ups
6 Push Ups w/ 1 Tap
8 Air Squats
Fun #1: E3M x4
50 Double Under
7 Back Squats
[E2M: 10EB – 7LW – LW+5 – MW3]
Fun #2: For Time
20-18-16-14-12-10-8-6-4-2
Elevated Heel Squats
10-9-8-7-6-5-4-3-2-1
Jumping Chin Ups
Tuesday 091223
WU:
20 Step Ups
And then, 2x
10 V-Ups
20 Hollow Flutter Kicks
10 Box Step Overs
15 OH Kb Swings (35#/26#)
10 Kneeling Kb Wood Choppers p/ Side
5 Box Jumps
Gate Run
The Fun: For Time
50-30-10
OH Kb Swings (35#/26#)
Sit Ups
Box Jumps
Russian Twists (45#/25#)
SA DB Push Press (every 5)
Alleyway Run
Wednesday 091323
WU:
Gate Run
And then,
1 Wall Climb
2-4-6
Strict Pull Ups
And then,
5-10-15
Wall Balls
10 Alternating DB Snatch
Strength: 3 RM
Hang Power Clean
The Fun: 10:00 AMRAP
12 Alternating DB Snatch
4 HSPU
Thursday 091423
Im sure it will be fun
Friday 091523
WU:
2x
12/8 Cal Row
And then,
1-3-5 p/ Leg
Single Leg Toe Touch w/ Knee Raise
And then,
12 Air Squats
After 2 Rounds
18/12 Cal Row
24 Walking Lunges
The Fun: 27:00 AMRAP
24/18 Cal Row
18 Back Rack Lunges (95#/65#)
Gate Run
Rest 3:00
Saturday 091623
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
15-12-9
Deadlifts
Toes to Bar
600m Run
9-12-15
Toes to Bar
Deadlifts
Sunday 091723: Ass & Abs
Class meets at 9:45am w/ Cate
Ass & Abs FREE to anyone who wants to hop in
WU: 2x
10/7 Cal Bike
And then,
4-8-12
Kb SDHP (35#/26#)
4 Goblet Squats
Abs: 8x Tabata
:20/:10 Off
AbMat Sit Ups
Ass: 8x Tabata
:20 On/:10 Off Alternating Stations
1) Banded Air Squats
2) Glute Ham Bridge
The Fun: 25:00 Steady Eddie
50 Shallow Barbell Hip Thrusts (95#/65#)
50 Russian Twists
25/18 Calorie Bike
Backward Farmers Carry D&B (53#/35#)