GRAB A FREE WEEK OF CLASSES Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No...
Your Week of Workouts 010526
Back to a full schedule
With the first full week of January we are (finally) back to our regular and full schedule!
The schedule is always available through the Black Wolf CrossFit app (download it for your iPhone or Android).
In 2026 we are going to help you and anybody else who is interested to build the confidence in what their body can do so they can be proud of the life they live!
We will continue to do this through our CrossFit group classes.
But we are also leaning into the personal training (one on one program design and one on one coaching) and semi-private training (one on one program design with one on two to three coaching with each person following their own individualized program).
We have recently added Christian Hagan (sorry, no Instagram for this guy) to the team of coaches and he comes in with a personal training background so we are excited to see him help make an impact with a growing client list as well as a lead coach in our CrossFit classes.
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
On Again, Off Again
5 RFT or 21:00 co (E3:30-E4:30)
9 Toes to Bar*
12/9 Cal Row
Gate Run
Rest 2:00
*If they can do 5 Unbroken, 9 is the number. Otherwise 6
2026 Goal Setting: 10:00 Goal Setting Session in each class today
Tuesday
Strength: E3M
3×5 Strict Press (Week 4. 1 Rep Max on Saturday, January 17th)
The Fun: For Time (12:00 co)
10 – 20 – 30
Alt Hang Clean & Push Press (50#/35#)
OH Carry Gun Walk Back (45#/25#)
Wednesday
Regular schedule all day
The Fun: For Total Reps
@0:00, E3M x2
7 Hang Power Snatch (75#/55#)
21 Wall Balls
@6:00, E3M x2
5 Hang Power Snatch (95#/65#)
15 Wall Balls
@18:00, E3M x2
:90 To Complete
3 Hang Power Snatch (115#/75#)
Max Effort Wall Balls
Thursday
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
1,000m Run
90 Hollow Flutter Kicks
80 Walking Lunges
70 Sit Ups
60 OH Kb Swings (35#/26#)
50/35 Knee Push Ups
40 Lateral Step Overs (1 foot on top at all times)
30 Jumping Chest to Bar Chin Ups w/ Stretch at bottom
20/14 Cal Bike
100m Run to Finish
Friday
Midline Challenge: Globliques
6:00 EMOM Alternating Sides
@0:00
:10 Elbow Side Plank (R)
+ 5-10 Frog Extensions or Leg Raises
@0:30
:15 Single Leg Glute Ham Bridge (R)
@:60, Opposite Side
Strength: Body Shop
E3M x3
12 Back Squats
The Fun: For Time
21 – 15 – 9
KB Sumo Deadlift High Pulls (70#/53#)
Pull Ups
Saturday
Classes meet at 8am & 9:30am w/ Ben
Skills & Drills: 10:00 on Double Unders
3x 10 Unbroken Double Unders (Double off the deck)
Or 3 Attempts at a Double off the Deck
The Fun: 25:00 AMRAP
1 Wall Climb
5 – 3 – 1
Push Press (135#/85#)
And then,
60 Double Under
Rest 2:00
