Your Week of CrossFit Workouts 042125

First Ever Black Wolf Crawfish Boil

This Saturday (April 26th), We are hosting our first Crawfish Boil at the gym. Tickets are $25. Grab them now so we can have an idea of how much crawfish we will need. We will be out there from 11am to 2pm.

Grab your tickets here (the system is not setup for multiple tickets. Either make two purchases or let me know and I can charge you for however many you need).

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!

GRAB YOUR FREE WEEK HERE

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Monday

The Fun: E4:00 x5

12 Barbell Back Quad Squats (Start at 95#/65#)

18 Russian Kb Swings (70#/53#)

9  Box Jump Overs (24”/20”)

*Score is heaviest successful squat set of 12

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Tuesday

Strength: E3M x5 (3 Working Sets)

15 Face Pulls w/ Tempo

+ 7 Strict Press

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The Fun: 15:00 AMRAP

1-2-3

Wall Climbs

6 Burpee to Plate

9 OH Plate Sit Ups

And then,

1/2 Parking Lot Farmers Carry (70#/53#)

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Wednesday

CrossFit Classic: “DT”

5 RFT

12 Deadlifts (155#/105#)

9 Hang Power Cleans

6 Push Jerks

In honor of United States Air Force Staff Sergeant Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son T.J.

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Thursday

Skill Bike: E3M x6

3 MU OR 5 C2B or Pull Ups OR Toes to Bar Attempts

12/8 Cal Bike Sprint

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The Fun: 3 RFT

8-16-24-32

UB Double Unders

4-3-2-1

Strict Handstand Push Ups (SUB: Kipping or Coaches Choice)

Alleyway Walk

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Friday

The Fun: 28:00 AMRAP *

 1 Rope Climb or 2 Rope Walk Ups

 10 Push Ups

 15 Box Jumps (24”/20”)

*Every 14:00, 800m Run (0:00, 14:00)

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Saturday - Crawfish Boil today from 11am to 2pm!

Classes meet at 8am and 9:30am w/ Ricardo

The Fun: 25:00 AMRAP

25 Wall Balls (20#/14#)

15 Toes to Bar

400m Run

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