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 051126
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
The Fun: 30:00 AMRAP
Alleyway Run
16 Rotational Slam Balls (20#/14#)
Alleyway Medball Run
24 Plank Hold Shoulder Taps
24 Walking Lunges
Tuesday
The Stamina: For Time
10 Target Burpees
30 Cal Row
Rest 2:00
10 Target Burpees
400m Run
The Fun: Big Bench Billy
10 – 9 – 8 – 7 – 6
Bench Press
5 Single Arm DB Snatch p Arm
30 Double Unders
Rest 2:00
Wednesday
The Strength: Hi-Hang [Squat] Clean for a Double
The Fun: 3 RFT
9 Toes to Bar
5 Front Squats (185#/115#)
7 Deadlifts
9 Lateral Bar Burpees
Rest 1:00
Thursday
The Fun: E3:30M x4
40 Hollow Flutters
DB Split Squat (ND)
+ Single Leg Hops D&B
DB Split Squat (D)
+ Single Leg Hops D&B
Finisher: 3 Sets of 30 Reps
Max Barbell Hip Thrusts (135#/95#)
+ Remainder of reps as Jumping Squats from Target
Friday
The Fun: For Time
21 Push Jerk (95#/65#)
21 Wall Balls
15 Push Press
15 Wall Balls
9 Strict Press
9 Wall Balls
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 4 RFT
10 Overhead Squats (115#/75#)
40 Double Unders
20/12 Russian Twists (45#)
10 Tall Box Jumps
