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Your Week of CrossFit Workouts 032425
First Saturday Community Workout
Saturday, April 5th
On Saturday, April 5th we will be opening our doors for our quarterly First Saturday Community Workouts and you and your friends are invited! =
These are open to anyone who wants to hop in, no experience is necessary. Whether you want to just pop in and visit, or you might be interested in joining, you should come by. Our coaches will show off their skills a bit, leading through the progressions of a few of our favorite moments. Then we will send you into a workout ready to kick its ass!
Plus you’ll meet some other awesome people from the neighborhood. Not a bad way to spend a Saturday morning.
And, for some added fun, all attendants of each class will be entered to win a chance to spin the prize wheel (gift cards, t-shirts, supplements, free month of CrossFit) and any current athlete who brings a friend will receive 5 entries total.
How to Get Started at Black Wolf CrossFit
If you or someone you know is interested in jumping in and trying out a few classes here at Black Wolf, all you have to do is grab your Free Week of Classes through the link below. This gives you seven consecutive days to try out as many classes as you can with no obligation to join.
The most important thing is that you find a place that you really want to be and that's why it's a free week and not a free class. We offer a week so you can make sure you are getting the real experience before you decide to join. You'll see if the location, the schedule, the style of coaching, the type of workouts, and the people who will be working out alongside you are all a good fit for you.
So grab your free week, setup your account, and reserve your first class. We would love to get you in here!
Monday
WU:
Gate Run
And then, 3x
6 PVC Pass Thru
12 Overhead Lunges
18/12 “UB” Push Ups
6/4 Strict Pull Ups
Strength:
Hang Power Snatch
+Hang Snatch
+OHS
The Fun: For Time
30 - 20 - 10 - 20 - 30
Push Press (45#/35#)
Sit Ups
Tuesday
CrossFit Classics: “Cindy”
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Wednesday
Strength: E3M x5
10 - 7 - 7- 5 - 5
Deadlifts
The Fun: For Time
Alt: 10/7 Cal Ski and 10/7 Cal Bike
50 Double Unders
Gate Run
Rest 2:00
Thursday
The Fun: 25:00 Steady Eddie
3 Tempo Incline Bench
+ 6-9 Regular Tempo
5x 3 Point Planks
9 Dead Hang MedBall Knee Raises w/ Pause and Tempo Lower
12-18 Barbell Curls
Gate Walk or Jog Reset
Friday
Strength: E3M
9 - 9 - 7 - 7 - 5 - 5
Thrusters (From the Floor)
5 - 5 - 7 - 7 - 9 - 9
Lateral Bar Burpees
The Fun: Death By Single Arm DB Snatch
1-2-3-4-5-6-7-8-9-10
DB Snatch p/ Arm (50/35)
*Complete all reps on both arms within the 60 seconds
Max score is 110 (55 per Arm)
Saturday
Classes meet at 8am & 9:30am w/ Ben
For Time
3 Rounds of
7 Hang Power Cleans (135#/85#)
7 Toes to Bar
And then, 800m Run
And then, 3 Rounds
5 Hang Power Cleans (165#/105#)
5 C2B Pull Ups
And then, 800m Run
And then, 3 Rounds
3 Hang Power Cleans (185#/115#)
3 Muscle Ups
