How to Get Started at Black Wolf
Black Wolf is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, or meet amazing people, 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 022023
WU: 3x
Gate Run/Gate/Alleyway
4 Eye Lvl Kb Swings
+8 OH Kb Swings
12 Crossbody Toe Touches
Stamina: 4 Runs
2:00 to Complete
400m Run (Driveway)
@4:00 on the Clock
3:00 to Complete
600m Run (Light Pole)
@10:00 on the Clock
4:00 to Complete
800m Run (Bus Stop)
@17:00 on the Clock
For Time
1000m Run (Old Yale)
*If an athlete is not able to complete a run in the allotted amount of time they simply repeat that run until their 4 runs are complete, still following the assigned start times (rest increases)
The Fun: For Time (10:00 co)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (75#/55#)
15 Sit Ups
Tuesday 022123
WU:
Gate Run
And then,
8-10-12
Wall Balls
V-Ups
And then,
Gate Run
And then,
2-4-6
Chin Ups
Push Ups w/ 1 Tap
The Fun: Death by Complex (135#/85#) (10:00 cap)
2 Deadlifts
1 Hang Power Clean
1 Hang Squat Clean
1-2-3-4-5-to infinity
Unbroken Shoulder to Overhead
*Every minute increase the shoulder overhead by 1
** This is meant as heavy practice but not training to failure. Feel good about the movements and be intentional about the positions you are meant to hit in each phase of each lift.
*** Weight should be pretty certain for 3-5 confident shoulder to overhead. The expectation is to have Rx athletes getting to around 5:00 and scaled athletes to 6 or 7.
The Fun: 15:00 AMRAP
1 Wall Climb
5/3 Clapping Push Ups
Bear Crawl
6 Bupree Box Jump Overs
Rest 2:00
Wednesday 022223
WU:
50-100-150
Jump Rope
5-10-15
Kipping Leg Raises
Stretch:
Twisted Cross
Downward Dog
Cobra
Body Shop: Shoulder Cut
5 Sets
:15 Handstand Hold
10 Upright Rows
10 Front Raises
10 Strict Press
The Fun: 5 RFT
20 UB Double Unders or 10+10 or 3 Attempts
8 Burpee Chest to Bar Pull Ups
Thursday 022323
No 8:30am Class
WU:
200m/150m Row
Walking Lunge Down
The Fun: For Time
100m-500m-200m-400m-300m
Row
20 Jumping Lunges
30 Shoulder Taps
40 Hollow Flutters
Alleyway Run
Rest 2:00
Friday 022423
The CrossFit Games Open Workout 23.2 will be announced Thursday night and we will be meeting at 6pm Friday evening to take it on together under the lights.
MORNING CLASSES ONLY : If you are not able to make it, classes are still meeting at the regular times Friday morning (5am, 6am, 8:30am)
Saturday 022523
Classes meet at 8am & 9:30am with Ben
The Fun: TBD
– The workout will depend on what the Open Workout 23.2 turns out to be