Black Wolf CrossFit exists because CrossFit is the single most accessible and effective means of offering hope for change to the largest possible group of people at any given time. ...
Your week of workouts 112425
THANKSGIVING WEEK SCHEDULE
Regular schedule Monday, Tuesday & Wednesday
Closed Thursday (Join us for the Turkey Trot)
8am & 9:30am ONLY on Friday!
8am & 9:30am on Saturday.
GRAB A FREE WEEK OF CLASSES
Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. These workouts are led start to finish by our expert team of coaches. We will never ask you to do anything you do not feel comfortable doing. There is no value in that. We want you feeling good about how you are moving and seeing the progress you are making.
Whether you want to lose weight, get stronger, feel better in your body, learn how to eat healthier, or just be surrounded by good people who want to see you succeed, Black Wolf is a great place for you to stop by. We offer strength training and cardio workouts through our group classes and through personal training. And we teach nutrition to everyone but do offer individual nutrition coaching for weight loss if you are interested.
We are here to help you stay consistent because there is no change without consistency. That means we hold you accountable to the goals you set for yourself (with our help if you would like). Accountability means you know someone is always looking out for you!
The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Come in and try as many classes as you are able. You’ll meet our team and see if this place is a good fit. We would love to have you in here.
If you ever have any questions, my name is Ben and I am the owner. Please don’t hesitate to send your thoughts my way!
YOUR WEEK OF WORKOUTS
Monday
The Stamina: For Time
Gate Run
Rest 1:00
400m Run
Rest 2:00
800m Run
Rest 2:00
400m Run
Rest 1:00
Gate Run
The Fun: 9:00 to Complete
:30 On/:15 Off Alternating Stations
Burpee Box Jump Overs
OH Kb Swings
Score is total number of reps achieved across the 9:00
Tuesday
The Fun: Every 5:00 x4
3:00 To Complete
14/11 Cal Row
7 Front Squats (185#/115#)
ME C2B Pull Ups
2:00 Rest
Wednesday
The Strength: Strict Press 3 RM
The Fun: 10 to 1
Handstand Push Ups
KB Sumo Deadlift High Pulls (53#/35#)
Thursday – CLOSED FOR THANKSGIVING
A few of us will be out running the Houston Methodist Turkey Trot in the Galleria. If you’d like to join us you can run a 5k or a 10k. Sign up through this link:
Friday
Classes meet at 8am & 9:30am with Ben
Thanksgiving Day Recovery
20 – 16 – 12 – 8 – 4
[14 – 11 – 8 – 6 – 3]
Cal Bike
Renegade Rows
— Gun Walk —
Cal Row
AbMat Lemon Squeezers
— Gun Walk —
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 4 RFT
8 Shoulder to Overhead (155#/105#)
32 Double Unders
8 Power Cleans
32 Double Unders
400m Run
