Your Week of Workouts 102025

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: 4 Rounds

:45 On/:15 Transition

1) 4/3 Plyo Push Ups
+ ME Three Point Planks
2) 6 Supine Ring Rows
+ ME Kipping Pull Ups
3) 10 Air Squats
+ ME Jumping Lunges
4) 8 Anchored Supermans
+ ME Kb SDHP (70#/53#)

Tuesday

The Fun: 5 RFT

1 Hang Snatch

+ 3 – 2 – 1 Overhead Squats (115#/75#)
And then,
Gate Run
Rest 2:00

Wednesday

The Fun: For Time
21/16 – 18/14 – 15/12 – 12/9 – 9/6
Cal Row
12 Box Jump Overs (24″/20″)
Farmer’s Carry D&B (70#/53#)
24 Sit Ups

Thursday

The Fun: 25:00 Not For Score (Collect 5 Sets)

7 Back Squats*
And then,
7 – 5 – 3
DB Curl & Press (~25#/15#)
OH Carry
And then,
14 Jumping Squats
Gate Walk

*7 Perfect Squats. No bounce. Closer to Tempo than not. Change weight as necessary but do not start super light and make big jumps. Start at a weight that would leave 2-3 reps in the bag.

Friday– Breast Cancer Awareness Day

A reminder to women to schedule their regular breast screenings no matter how uncomfortable the idea.

1 in 8 women will be diagnosed with breast cancer in their lifetime. And that diagnosis happens every 2 minutes in this country.

The Fun: 20:25

1 Clean & Jerk (185#/115#)
8 Pull Ups or Toes to Bar (Pick one and stick to it)
Every 2:00: Alternate
(at 0,2,4,6,8,10,12,14,16 and 18 minutes)
1) 40 Double Unders or Singles
2) 40 Hollow Flutters

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: E4M

2:00 of Work w/ 2:00 of Rest
5 Bench Press
10 Gorilla Rows (70#/53#)
ME Step Overs (24”/20”)