Your Week of Workouts 101325

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

20/16 – 16/12 – 12/8 – 8/4
Push Ups
20/12 Russian Twists (45#)
6 Tall Box Jumps (30″/24″)

Tuesday

The Fun: 24:00 AMRAP
6 Shoulder to Overhead (155#/105#)
18 Wall Balls (20#/14#)
12/8 Cal Row
Rest 2:00

Wednesday

Strength: EMOM for 10:00
10-1-9-2-8-3-7-4-6-5
Front Squats (Heavy As Possible)
*Rx is Unbroken

The Fun: 7:00 AMRAP
10 Eye Level Kb Swings (70#/53#)
20 Double Unders

Thursday

Skills: E:90 Alternating Stations x4 (12:00)
1) 3 Ring Muscle Ups or Muscle Up Progression Reps
2) ME Strict HSPU or Box Pike Push Ups or Freestanding Pike Push Ups (Need to be able to achieve 5-7 reps. On actual Strict HSPU, 2 or more is still worth it but could be supplemented with a quick set of Z-Press or freestanding Pikes to get a bit more volume).

The Fun: For Time
15:00 AMRAP
12 Incline DB Bench Press (50#/35#)*
And then,
12 – 9 – 3
Toes to Bar
3x 3 Point Plank
And then,
Gate Run
*1 shot at getting to 12 and then finish the remainder as push ups w/ 2 taps so the benches can clear for the next wave of athletes.

Friday

The Fun: For Time (30:00 co)
30 Alt DB Snatch
30 Sit Ups
Gate Run
20 Alt DB Snatch
30 Sit Ups
400m Run
10 Alt DB Snatch
30 Sit Ups
600m Run
20 Alt DB Snatch
30 Sit Ups
400m Run
30 Alt DB Snatch
30 Sit Ups
Gate Run

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: For Time or As far as you can get in 25:00
1 Wall Climb
15 – 12 – 9
Thrusters (95#/65#)
— Rest 3:00 & Change Weight —
2 Wall Climb
9 – 6 – 3
Thrusters (135#/95#)
— Rest 3:00 & Change Weight —
3 Wall Climbs
3 – 2 – 1
Thrusters (155#/105#)