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
The Fun: 3 RFT
2 Rounds
9 Hang Power Snatch (75#/55#)
18 Air Squats
Rest 2:00
Tuesday
The Fun: 5 RFT
10 Thrusters (95#/65#)
10 Toes to Bar
Rest 2:00
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
WU: 3x
150 Jump Rope
And then,
Gate Run
10 Plate G2OH
10 Stepback Lunges for Stretch
10 Plate Push Ups (Hands on Plate, Elbows Straight Back)
5 Box Jumps
Thursday
The Fun: 20:00 AMRAP
5 Deadlifts (275#)
6 Ring Dips
7 Tall Box Jumps (30”/24”)
Every 5:00: 30 Sit Ups
Strength: E3M x4
10 Barbell Skull Crushers
Friday
WU:
Gate Run
And then, 3x
12 Eye Lvl Swings
3 Inch Worms
6/4 Chin Ups
The Fun: 8 RFT (24:00 co)
16 Russian Swings (70#/53#)
4 Burpee Box Jump Overs
8 Pull Ups
Saturday
Classes meet at 8am & 9am w/ Ben
The Fun: 15:00 AMRAP
1-2-3-4-5-6-7-8-9-10-to infinity
Curtis Ps (115#/75#)
x2 Double Unders or Single Unders
Curtis P is:
1 Hang Clean (SQQQQQQQQQUAAAAAAAAAAAAATTTTTTTTTT)
Lunge Right Leg
Lunge Left Leg
Push Press
