Your Week of Workouts 111725

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: 18:00 AMRAP

3 Power Clean (165#/105#)

9 Wall Balls 

18 Double Unders 

Tuesday

The Fun: Swing Sprint Redux

Every 2:00 for 12:00

20-18-16-14-12-10

Eye Lvl Kb Swing (70#/53#)

3 Pt. Sprint 

   -The Sprint is a 2 point shuttle with a 3rd sprint through leg 

   -Walk/Jog back to the line as the second group works 

Booty Girl Pump: Not For Time 

7 – 5 – 3 – 5 – 7

Suitcase Lunges p Leg (1 Leg p Round) 

9 Sumo Squats 

Rest As Needed 

Wednesday

Strength: E3M x3

7 Front Squat 

(EB10+5 – LW 7 +2/3 – LW+ 5+1/2 – MW – Start 

The Fun: For Time 

 15 – 12 – 9 – 6 – 3 

  Pull Ups 

  12 Goblet Quad Squats (35#/26#)

Thursday

Strength: E3:30M x4 

1 Rope Climb 

12 DB Incline Bench

  + Remainder as Plyo Push Ups 

The Fun: 4 RFT 

9/6 Cal Row 

6 Alternating Plate Push Ups (45#/25#)

12 Plate Walk Overs 

9 OH Sit Ups 

Gate Walk (Or Rest 2:00 if raining)

Friday

Strength: 

+ 1 Hang Squat Clean 

+ Squat Clean 

+ 1 Push Jerk 

The Fun: 12:00 AMRAP

2 Wall Climbs 

6/4 Single Arm DB Snatch (65#/50#)

     Per Arm 

12 AbMat Lemons 

Rest 1:00

Saturday 

Classes meet at 8am & 9:30am w/ Ricardo 

The Fun: 3 RFT 

10 Deadlifts  (245#/155#)

10 Jumping Lunges 

5 Toes to Bar  

5 Deadlifts                 

20 Jumping Lunges 

10 Toes to Bar