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Nick and Justin with UFC fighter Jason McDonald up in Washington getting CrossFit L1 Certified !! Congrats boys!

This week we will begin our new training block (6 weeks) with an emphasis on Gymnastics, especially pull-ups.  By the end of this block many of you will be able to do a strict pull-up for the first time, whoo hoo.  Those of you close to a Muscle-up will also greatly benefit.  We also will see the return of Bench and Back Squat Thursday (a wolf pack favorite).  Lets start the week with a goal in mind for this 6 week training block.  LEGS FEED THE WOLF!


10 min EMOM: Strict pull-ups
Choose a number of reps you can hold for all 10 rounds. Pronated grip.


2 rounds
4 min AMRAP:

  • 400m run
  • 25 Wall balls
  • As many push-ups in remaining time
  • Rest 3 min

L1: 20/14   L2: 14/12   L3: 12/10