Your Week of Workouts 122925

New Years Schedule

Your workouts are down below but do not forget we do have a modified schedule this week with the new year rolling in.

Regular Schedule Monday through Wednesday

8am & 9:30am only on Thursday, Friday, and 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
Strength: 3×5 Strict Press

The Fun: For Time

2 Wall Climbs

15-12-9-6-3

AbMat Lemon Squeezer

Tuesday

The Fun: 5 RFT 

6 Squat Cleans 

6 Lateral Bar Burpees

Alleyway Run 

Rest 2:00 

Wednesday

Regular schedule all day

The Fun: E10:00 x3

Each Round For Time

30/24 Cal Row

20 DB Step Overs (20”)

10 OH Sit Ups (45#/25#)

20 Russian Twists 

30 Air Squats 

Thursday

Classes meet at 8am & 9:30am w/ Ben

The Fun: 3 RFT

400m Run

21 OH Kb Swings (53#/35#)

15 Pull Ups

9 Burpee Box Jumps (24″/20″)

Friday 

Classes meet at 8am & 9:30am w/ Nicole
Strength: 3×7 Overhead Squats 

The Fun: 16:00 AMRAP 

10 Incline DB Bench Press (50#/35#)

  + Remainder as Plyo Push Ups 

16 Rotational Slam Balls

Gate Run Down

Walk Back 

Saturday 

Classes meet at 8am & 9:30am w/ Ben  

The Fun: 3 RFT 

600m Run 

10 Power Clean & Jerk (155#/105#)