Your Week of CrossFit Workouts 063025

‍

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

‍

Monday

WU: 2x

Gate Run

15/10 Strict Push Ups

12 KB SDHP

9 Air Squats

6 Strict Pull Ups

3 Crossbody Toe Touch in a row per leg

‍

Fun #1: E3M x4

 8 Two for One Wall Balls w/ Mini Bands (or 8 HEAVY Wall Balls)*

12 Ham Assisted Ab Wheels (as much Ham as Possible)

*This could be an opportunity to get people on targets who normally rely on the forgiveness of the wall. 8 perfect wall balls at their normal working weight would be great, especially if they have to throw it 2 feet higher than normal.

‍

Fun #2: E3M x5

3 Hvy Jerk Dips w/ Pause

+ 20/24 Russian Twists (45#/25#)

‍

Fun #3: Carry Shuttle

3 Rounds

40’ Farmer’s Carry

40’ Backward Walk Farmers Carry

80’ OH Plate Carry

80’ Backwards Gun Walk Carry

80’ Shuttle

160’ Shuttle

Rest 1:00

‍

‍

Tuesday

Strength: E3M

10 - 8 - 8 - 4 - 4

Overhead Squats

‍

The Fun: For Time

10 to 1

Hvy OH Swings

Handstand Push Ups

‍

‍

Wednesday

The Fun: 15:00 AMRAP

30/20 Cal Bike

And then, AMRAP

 12-9-6

 Bent Over Rows (95#/65#)

 Deadlifts

 6 AbMat Lemons

 And then,

   15 Lateral Squat Hops

‍

‍

Thursday

The Fun: 4 Rounds (24:00)

:45 On/:15 Transition

 Alt DB Snatch

 Jumping Lunges

 Rope Climbs

 Push Up w/ 1 Tap  

Rest 2:00

‍

‍

FOURTH OF JULY 2026

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

The Fun: 4 RFT

7 Squat Clean & Jerk

400m Run

17 Box Jumps

76 Hollow Flutters

‍

‍

Saturday

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

The Fun:

@0:00: E:90 x3

 12 Push Press (95#/65#)

   6 Lateral Bar Burpees

      - SUB: Rest 1:00 after each round

@4:30, 3:00 to Complete

 Alleyway Run

 Max Muscle Ups

@7:30, Rest 1:30

@9:00, E:90 x3

 12 Push Press

   6 Lateral Bar Burpees

@13:30, 3:00 to Complete

  Alleyway Run

  Max Muscle Ups

Score is total number of pull up bar reps across the workout

‍