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Your Week of CrossFit Workouts 060225
Bring A Friend Week Starts Now!
Monday, June 2nd through Saturday 7th
This week we are inviting your friends to jump into classes for free! We would love to meet anyone interested in joining you for your week of workouts. We will have giveaways and members who bring a friend who jumps into at least 2 workouts in the week get entered to win a chance to spin the prize wheel which has the Free Month of CrossFit, the $100 Cash, and prizes from our favorite retail partners.
If you have a friend who might want to join you, send them this Invitation.
And if you are reading this, you count as our friend so freel free to use that invitation for yourself!
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
The Fun: For Time (25:00)
30 - 25 - 20 - 15 - 10 - 5
Cal Row
15 Box Jump Overs (24”/20”)
10/7 Pull Ups
Alleyway Run Down
Alleyway Walk Back
Reload
Tuesday
The Back Squat (15:00)
[EB7-TEB3- LW5]
E3M x3
:10 Hold
+ 7 Back Squats (Start at 135#/85#)
And then, E3M
5 - 5
Back Squats
Teams of 2: 9:00 AMRAP
12 AbMat Lemon Squeezers
16 Alternating DB Snatch (50#/35#)
8 Target to Target Squats
Wednesday
The Fun: 3 RFT
20 Push Press (95#/65#)
Alleyway Run
Rest 2:00
The Strength: 3 Sets ~E3:30M
3x 4-5 Count Chin Up Negative
+ 3 Tempo + Max Rep Incline DB Bench at 50#/35#
Thursday
The Fun: For Time (20:00co)
100 Double Unders or 150 Singles
90 Hollow Flutters
80 Double Unders or 120 Singles
70 Plank Shoulder Taps
60 Double Unders or 90 Singles
50/60 Russian Twists (45#/25#)
40 Double Unders or 60 Singles
30 OH Kb Swings (70#/53#)
20 Double Unders or 30 Singles
10 Burpee Muscle Ups Or Burpee Box Muscle Ups Or Burpee Jumping Pull Ups
Friday
The Fun: Barbell Sprints
6 RFT
2 Wall Climbs
4 Hang Squat Cleans (165#/105#)
6 Lateral Bar Burpees
Rest 2:00
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 27:00 AMRAP
In Teams of 2 or 3
2 / 3
1,200m Row (300/200)
90 Wall Balls (30+15/10)
60 Box Jumps(24”/20”) (10/10)
30 Toes to Bar (15/10)
60 Box Jumps
90 Wall Balls
1,200m Row
