Your Week of CrossFit Workouts 082525
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: E4M x6
@0:00 - 3 Back Squats
@1:00 - Shuffle into Sprint w/ Walk Back
Tuesday
Strength: 7 - 7 - 5 - 5 Strict Press
The Fun: 12:00 AMRAP
20 Russian Twists (45#/25#)
10 Plate Burpees
Rest 1:00
Wednesday
The Fun: 3 RFT
5 - 3 - 1
DB Snatch p Arm (65/40)
3 Muscle Ups or 5 C2B Pull Ups or 7 Pull Ups
And then,
54 Double Unders
Rest 2:00
Strength: 12:00 to Find a Deadlift 3 RM
Thursday
The Fun: 25:00 Steady Eddie
1 Rope Climb
20 Alternating Gorilla Rows
10 Box Jump Overs
Gun Walk Down
Jog Remainder of 400
OH Plate Carry Back
Friday
Strict Pull Up Dev: E2:30 x3
Max Chin Ups
The Fun: E4M x3 Tabata Timing
:20 - Shoulder to Overhead (95#/65#)
:10 Rest
:20 - 3 Point Planks
:10 Rest
:20 - Hang Squat Cleans
:10 Rest
:20 Jumping Lunges
@1:50, 2:10 to Complete a Gate Walk
@ 4:00, Round 2
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 20:00 AMRAP
400m Run
Wall Balls 24 21 18 15 12
Sit Ups 21 18 15 12 9
“UB” Push Ups 18 15 12 9 6
Kb SDHP 15 12 9 6 3
TOTAL REPS 78 144 198 240 270
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