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.
October Brunch this Weekend!
On Saturday we are heading over to Cedar Creek from 10am to 12:30pm. Come by after you workout or swing by when you get free after your morning errands.
We’d love to see you!
YOUR WEEK OF WORKOUTS
Monday 101623
WU:
Gate Run
3 Inch Worms
Step Toe Touch
3-6-9
Chin Ups
Spiderman Crawl w/ Elbow Drop
20 Shoulder Taps
Running Day
6:00 to Complete
800m Run
5:00 to Complete
600m Run
4:00 to Complete
400m Run
At 15:00 on the Clock
3 RFT
Alleyway Run*
Rest 2:00
*Run down the right side and turn on the right side if traffic is incoming
The Fun: 4 RFT
21 Push Press (75#/55#)
15 Bent Over Barbell Rows
9 Toes to Bar
Tuesday 101723
WU:
Gate Run
And then,
3-5-7
Eye Level Swings
6 Goblet Stepback Lunges
And then,
Strength:
2 Hi Hang Clean
+ 3 Extra Front Squats
The Fun: 12:00 AMRAP
8 – 4 – 2
Alternating Plate Push Ups
24 Hollow Flutters
And then,
20 Jumping Lunges
Wednesday 101823
WU: 3x
15/10 Cal Row
100 Single Unders
15 OH Kb Swings (35#/26#)
1 Wall Climb
5 Box Jumps
The Fun: 25:00 AMRAP
20/14 Cal Row
10 Handstand Push Ups
10 Box Jumps
20 OH Kb Swings
60 Double Unders
Thursday 101923 – Cate’s Body Shop
WU: 2x
10/6 Cal Bike
2x
3 Pull Ups
6 Push Ups w/ 1 Tap
9 Air Squats
Fun #1: 15:00 to Collect 3-5 Sets
Teams of 2: You Go, I Go through the whole Round
Team of 3: Waterfall (P2 Goes when P1 Benches, and P1 Restarts when P3 Finishes the Bench
15 Barbell Front Raises (35#/25#)
12 Barbell Upright Rows
9 Reverse Grip Bench Press
Fun #2: 15::00 “Steady Eddie” or Collect 3-5 Rounds
10 Incline Bench DB Curls
30/16 Russian Twists (45#/25#)
Frankenstein Carry D&B
15/10 Cal Bike
Parking Lot Walk
Friday 102023
WU:
Gate Run
5-10-15
Wall Balls
Lemon Squeezers
Kb Deadlifts
The Fun: 5 Rounds
:40 On/:20 Off
1) Wall Balls
2) Sit Ups
3) Kb SDHP (35#/26#)
4) Push Up Plank 3 Pt Taps (Shoulders, Knees, Toes)
5) Rest
Saturday 102123
Classes meet at 8am & 9:30am w/ Ricardo
Brunch from 10am to 12:30pm at Cedar Creek
The Fun: 24:00 AMRAP
24 Alt DB Snatch
9 Burpee Box Jumps (30”/24”)
12 Pull Ups
Gate Run/Alleyway Run/400m Run/Alleyway Run/Gate Run
Sunday 102223
Ass & Abs w/ Grace at 9:45am
The Fun: For Quality
20-15-10-15-20
Barbell Hip Thrusts (Start at 95#/65# and Climbing or Descending as Needed)
Single Leg Step Ups p/ Leg
10 Hanging Static Leg Raises w/ Hip Roll Up
Hvy Farmers Carry Down w/ Walk Back
OR Walk Down, Carry Back (Pair of 70#/53#)
