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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Happy 250th birthday to the United States Marine Corps (November 10th, 1775). This Veterans Day (Tuesday, November 11th), we will take on the Hero workout “The Chief” which honors all United States Navy Chief Petty Officers who have served in the rank past and present.
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!
BRIGHT SPOTS
YOUR WEEK OF WORKOUTS
Monday
The Fun: E3M x6
3 Hang Snatch (or Hang Power + Overhead Squat) (115#/75#)
2/1 Muscle Up
And then, at 18:00
6:00 AMRAP
100 EB Overhead Squats*
EMOM: 3x 3 Point Planks
Tuesday
The Fun: “DT”
12 Deadlifts (155#/105#)
9 Hang Power Clean
6 Push Jerk
*Just a reminder, this is an amazing workout closer to 95#/65#
Wednesday
Stamina: For Time
Alleyway Run
Gate Run
400m Run
Gate Run
600m Run
*2:00 Rest after every run
The Fun: For Time
12/9-9/7-6/5-3/3
“UB” Chin Ups
36 Double Unders
OR 36 Singles
Burpees to Plate
Thursday
The Fun: 28:40 to Complete
:40 On/:40 Off x4 p Station
Wall Balls
Double Unders
Cal Bike
Renegade Rows (Push Up, Row Row)
W 0-:40/R :40-1:20/ W 1:20-2:00/R 2:00-2:40/ W 2:40-3:20/R 3:20-4/W 4-4:40
Rest until 8:00
1 Score for each Station
Friday
Strength: Shoulder Burn
Strict Press + Push Press
10+10/7+7/5+5
Then, Working Sets E3M
5+5
5+5
3+5
3+5
2+5
2+5
The Fun: For Time
12 Pull Ups
18 Sit Ups
12-10-8-6-4
Box Jump Overs (24″/20″)
Rest 1:00
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
50/40 – 40/32 – 30/24 – 20/16 – 10/8
Cal Row
Russian Twists
Alleyway MB Carry
