Your Week of CrossFit Workouts 080425
2025 Beach Day
From Drew: "Hey guys, looking forward to some fun in the sun with you all August 9th on East Beach! This hangout is special to me because everyone I met at the gym around this time last year encouraged me to attend the annual beach day during my free week. During that day in 2024 is when I witnessed the camaraderie that you all contribute to and what ultimately led me join this community.
As Ben previously mentioned, we will have the tent set up along with a few chairs and coolers but you are encouraged to bring a chair, some beach games (cards, corn-hole, spike ball, etc) along with plenty of SPF and good vibes. East Beach has been convenient in the past with plenty of free parking so tune in after the Saturday classes for the location drop on the Black Wolf Instagram page!
Please reach out with any questions or suggestions! (Email or Instagram)"
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
2x
2:00 to Complete
12 OH Plate Sit Ups (45#/25#)
Max Cal Row
Rest Until 4:00
@4:00, 2:00 to Complete
5 3-Point Planks
Max Wall Balls (20#/14#)
Rest 2:00
@8:00, 2:00 to Complete
9 Ab Wheels
Max Box Jump Overs (24”/20”)
Rest 2:00
Tuesday
The Fun: For Time
9 - 15 - 21
BB Hip Thrusts (95#/65#)
21 OH Squats (75#/65#)
150 Single Unders
Wednesday
The Fun: Run & Gun
20:00 AMRAP
5 Pull Ups
Gate Run
10 Pull Ups
Alleyway Run
15 Pull Ups
400m Run
20 Pull Ups
600m Run
15 Pull Ups
400m Run
10 Pull Ups
Alleyway Run
5 Pull Ups
Gate Run
10 Pull Ups
…etc….
Score is number of pull ups achieved in 25:00
Thursday
Benchmark Test: Max Hand Release Single Tap Push Ups in 1:00
- Partners count for each other
The Fun: For Time
21 - 15 - 9
Max Unbroken Handstand Push Ups =Rx
OR Max HSPU in 2 Attempts = First Scale
And then,
Remaining Reps as Incline DB Bench
90 Double Unders
Alleyway Walk
Friday
Strength: E3:30 x5
@0:00 - 2 Front Squats
@1:00 - 3 DB Snatch per Arm (HAP)
The Fun:
7-6-5-4-3-4-5-6-7
Suitcase Deficit Lunges (L)
Suitcase Deficit Lunges (R)
Plate Burpee
Rest 1:00 or Time it Takes Partner to Complete
Saturday
The Fun: 20:00 AMRAP*
12 Push Press (95#/65#)
9 Toes to Bar
6 Tall Box Jumps
*E4M: Alleyway Run
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