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 011225
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 Sweat Intro.
We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!
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
Strength: E3M x3
5 Strict Press
– 5th and final week
The Fun: For Time
12 Box Jump Overs
16 Sit Ups
24 – 20 – 16 – 12
Alt DB Snatch
Rest 1:00
Tuesday
Skills & Drills:
3 Sharp Low Ring Muscle Up Progression
Spanish Chair Squats
The Fun: 3 RFT
1 – 2 – 3
Front Squats (185#/115#)
Muscle Up*
Gate Run
And then,
Rest 2:00
*Jumping MU if they have 5 UB Kipping Pull Ups. If not, use achievable gymnastics and try to string them together.
Wednesday
Thoracic Mobility – Armpit Swing
The Fun: For Time
10 – 20 – 30 – 40
Double Unders
10 HSPU (3 Attempts)
20 Rotational Slam Balls
30 OH Kb Swings (53#/35#)
400m Run
50 Russian Twists (25#/15#)
Thursday
WU: Coaches Choice
Athlete’s will collect
15/10 Chin Ups or 2 Count Negatives
15/10 Pull Ups or 2 Count Negatives
Through and after the warm up.
Build: E3M x3
15 Banded Face Pulls
+ 7-12 Barbell Bent Over Rows
The Fun: 3 Rounds Not For Time
OH Carry D&B (L at 35#/20#)
+ 12 – 10 – 8 SA DB Rows (L)
OH Carry D&B (R)
+ 12 – 10 – 8 SA DB Rows (R)
Rest 1:00
5/3 Plyo Push Ups
+ Bear Crawl D&B
Rest 1:00
Friday
On Again Off Again (24:00)
2x
500m/400m Row
Rest 2:00
2x
400m Run
Rest 2:00
1x
500m/400m Row
Rest 2:00
1x
400m Run
Rest 2:00
The Fun: For Time (12:00)
3x-2x-1x
Farmers Carry D&B (53#/35#)
And then,
6 – 4 – 2
OH Sit Ups
18 OH Flutter Kicks
Saturday
Classes meet at 8am & 9:30am w/ Ben
CrossFit Classic: “The CrossFit Total”
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
