Your Week of Workouts 100625

Saturday

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: For Time

10-9-8-7-6-5
Power Clean & Jerk (135#/95#)
30 Double Under
Rest 1:00

Tuesday

Every 3:00
1) 3 Tempo Front Squats + 4 Regular Front Squats
2) 3 Tempo Front Squats + 4 Regular Front Squats
3) 2 Tempo Front Squats + 3 Regular Front Squats
4) 2 Tempo Front Squats + 3 Regular Front Squats
5) 2 Tempo Front Squats + 3 Regular Front Squats

:20 per Station with :10 Transition
Scores will be taken after each round
1) Single Leg Deficit Reverse Lunge
2) Single Leg Deficit Reverse Lunge (Opposite)
3) Plate Burpees
4) Russian Twists (45#/25#)
Rest 1:10 (Rounds are Every 3:00)

Wednesday

Strict Pull Up Dev:

Every 3:00
Max Unbroken Set of Strict Pull Ups

For Time
20/16 Cal Row
And then, 5 Rounds
21 Sit Ups
14 Kb Swings (53#/35#)
7/5 Ring Dips

Thursday

The Fun: 3 Rounds
20 Wall Balls (20#/14#)
120m Suitcase Carry (70#/53#)
Rest 1:00
And Then,
3 Rounds
2 Wall Climbs
80′ Bear Crawl
Rest 1:00
And then,
3 Rounds
50 Hollow Flutter Kicks
Alleyway Run (270m)

Friday

The Fun: 4 RFT
2 Rounds
4 Hang Power Cleans (185#/115#)
6 Handstand Push Ups
8 Pistols
And then,
400m Run

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: 15:00 AMRAP
1-2-3-4-5-6-7-8-9-10-etc
Deadlift (245#/165#)
Toes to Bar
10 Air Squats