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Your Week of CrossFit Workouts 033125
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
Midline: 3 Total Rounds (~4:00)
:10 Side Plank + 10 Side Plank Hip Thrusts
Rest :20
Repeat on Opposite Side
Rest :20
The Fun: Station Station
1:30 On/:30 off x4 p Station
1) 10 “UB” Strict Pull Ups
+ Max Ski (or 15/10 Cal if Teams of 2)
2) 12 OH Sit Ups (25#/15#)
+ Max Cal Row (or 18/12 if Teams of 2)
3) 10 DB Curl & Press (35#/25#)
+ Max Cal Bike (15/10 if Teams of 2)
4) 10 Target Burpees
+ Max Shuttle Run (or 5 Laps if Teams of 2) (2 Reps per Lap)
Tuesday
Midline: Hamstring & Glute Prep
The Fun: Kimi
21 - 15 - 9
Hang Squat Cleans (95#/65#)
Alleyway Run
Wednesday
Midline: 2 Rounds of
2x
:10 Hollow Hold w/ :10 Rest
Rest :20
2x
:10 Superman Holds w/ :10 Rest
And then
3-5 Tight Kips Emphasizing feeling the Hollow and the Arch Positions
The Fun: E4M x5
2:00 to Complete
7 Power Snatch
Max Toes to Bar
Thursday
Dev: Strict HSPU Work
Coaches Choice
The Fun: 5 RFT
9 Handstand Push Ups
18 Jumping Lunges
12 Pull Ups
400m Run
Friday
Midline: Quick Glute Prep
Strength: 1 RM Power Clean & Push Jerk
The Fun: For Time
10 - 20 - 30 - 40 - 50
Double Under
10 Deadlifts (185#/125#)
Saturday - First Saturday FREE Community Workout Open to Everyone!
Classes meet at 8am & 9:30am w/ Ricardo
