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Ben

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August 1, 2025

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!

GRAB YOUR FREE WEEK 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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