GRAB A FREE WEEK OF CLASSES Thanks to Javi and Diana for inviting some friends to try out (or get back to) Black Wolf! Since they both joined, everyone received...
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Take the first step towards getting the results that you want!
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
Stamina: 3 Lines for 10 Rounds or 15:00
10/7 Cal Ski
The Fun: For Time (18:00 to Complete)
9 – 7 – 5
Perfect Deadlift (185#/125#)*
9 Target to Target Squats
Rest 2:00
7 – 5 – 3
Perfect Deadlifts (225#/155#)
7 Target to Target Squats
Rest 2:00
5 – 3 – 1
Perfect Deadlifts (245#/175#)
5 Target to Target Squats
*Borderline tempo on every rep. Demonstrate tremendous control. If I say pause while you are going down below the knee, you ought to be able to stop and not be caught in a sneaky little free fall. Maximize the stretch at the bottom before and after the tap. Slow from the floor, accelerate past the knee. And, of course, neutral spine. Hamstrings should cry. Only go as heavy on each section as you are effectively able to or this becomes a missed opportunity.
Tuesday
Plyometrics:
3 Sharp Box Jumps*
+ Ladder Drills
*Two foot take off, no step into it. Perfect landing with hips above parallel. Climb to highest you are able to maintain this standard. This should not be super fatiguing physically.
**We are focusing on the neurology here (coordination, balance, landing mechanics, refined movement patterns.
The Fun: 7 Rounds
:90 to Complete
Parking Lot Run
Max Effort Toes to Bar/Sit Ups*
:30 Rest
*Odd Rounds: Toes to Bar
Even Rounds: Sit Ups
Wednesday
The Fun: 15:00 AMRAP
10/8 Plate Push Ups
10 Plate Ground to Overhead (45#/25#)
10 Overhead Plate Stepback Lunges
8/6 Plate Push Ups
10 Plate Ground to Overhead (45#/25#)
10 Overhead Plate Stepback Lunges
6/4 Plate Push Ups
10 Plate Ground to Overhead (45#/25#)
10 Overhead Plate Stepback Lunges
4/2 Plate Push Ups
10 Plate Ground to Overhead (45#/25#)
10 Overhead Plate Stepback Lunges
2/2 Plate Push Ups
10 Plate Ground to Overhead (45#/25#)
10 Overhead Plate Stepback Lunges
Rest 2:00
8/6 Plate Push Ups
8 Plate Ground to Overhead
8 Overhead Plate Stepback Lunges
6/4 Plate Push Ups
8 Plate Ground to Overhead
8 Overhead Plate Stepback Lunges
4/2 Plate Push Ups
8 Plate Ground to Overhead
8 Overhead Plate Stepback Lunges
2/2 Plate Push Ups
8 Plate Ground to Overhead
8 Overhead Plate Stepback Lunges
Rest 2:00
6/4 Plate Push Ups
6 Plate Ground to Overhead
6 Overhead Plate Stepback Lunges
4/2 Plate Push Ups
6 Plate Ground to Overhead
6 Overhead Plate Stepback Lunges
2/2 Plate Push Ups
6 Plate Ground to Overhead
6 Overhead Plate Stepback Lunges
Thursday
The Fun: 5 Rounds for Time
20 Reps
– Max Ub Strict DB Curl & Press*
– Remainder of reps as Burpee Box Jump Overs (24”/20”)
*Weight should allow for no more than 15 reps while fresh (~your version of 35#/25#)
DB Gate Carry
Rest 1:00
Friday
Strength: Front Squats
10EB – 7 LW
E2:30 (12:30)
10 – 8 – 6 – 4 – 2
The Fun: 15:00 AMRAP
24/18 Cal Row
And then, AMRAP
15 Wall Balls
15 Sit Ups
Saturday
Classes meet at 8am & 9am w/ Ben
WU: 2x
12/8 Cal Row
12 Quad Balls
36 Hollow Flutters
8 V-Ups
