Your Week of CrossFit Workouts 091525
FREE Pelvic Floor Workshop w/ BulletProof Physical Therapy
On September 20th at 9am, Bulletproof Physical Therapy will be here for a free pelvic floor workshop.
They are a team of Doctors of physical therapy who specialize in treating athletes, specifically weight lifters, runners, and CrossFit.
Space is limited so you must reserve your spot. The team needs to now what to bring and how many to prepare for. You can simply follow this link or scan the QR code on the fliers in the gym.
Who would benefit from attending the workshop?
Frequent urination?
Peeing during double unders or coughing?
Pain with sex?
Difficulty regaining core control with heavy lifts after childbirth?
Currently pregnant?
Then this workshop is for you!
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!
Your Week of Workouts
Monday
2nd InBody Scan for 3 Monday Sprint Participants
24:00 AMRAP
2 Strict Press (135#/85#)
24 Russian Twists
4 Push Press
18 Sit Ups
6 Push Jerk
400m Run
Tuesday
Strength: E3:30M x4
7 Front Squats
As Many Rounds As Possible Or Collect 6 Rounds
EMOM - Every Minute, complete the round. Your score is the round you last successful completed the round in the 60 seconds.
8 OH Kb Swings
4 Burpee Box Jump Overs (24”/20”)
Wednesday
Stamina: 1 Mile Run
The Fun: E3M x5
28 Shoulder Taps
7 Low Hang Power Cleans
Thursday
The Fun: 20:00 AMRAP
60 Double Unders
5 Deadlifts (275#/185#)
20 Jumping or Alt Stepback Lunges
Rest 2:00
Friday
Strength: E3M x3
3 Tempo Incline Bench Press
+ As Many Reps As Possible (2-3 RIR)
The Fun: For Time
Alleyway Run
And then,
21 - 15 - 9
OH Sit Ups (25#/15#)
Pull Ups
And then,
Alleyway Run
Saturday
Only 1 Class This Morning - 8am w/ Ben
Women’s Only Pelvic Floor Clinic at 9am w/ Bulletproof PT
Sign Up here - Not limited to Black Wolf Members
The Fun: 3 RFT
500m/400m Row
30 Wall Balls (20#/14#)
400m Row
15 Box Jumps (24”/20”)
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