Your Week of Workouts 011926

GRAB A FREE WEEK OF CLASSES

Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No Sweat Intro.

We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!

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: 3 RFT 

90 Double Unders (120 Singles) 

15 DB Push Press (50#/35#) (2 Dumbbells)

15 Pull Ups 

15 Step Overs (24″/20″)

Tuesday

Strength: E3M x5 (2 Warm Up + 3 Working Sets)

3 – 2 – 1

Back Rack Lunges 

The Fun: 10:00 AMRAP

2x 50’ Shuttle Run*

10 Target Burpees 

Rest 1:00 

*both feet and 1 hand must touch past the line on the turns

Wednesday

The Fun: 4 Rounds 

:45 per Station w/ :15 Transitions 

   Incline Bench Press (1 set)

   + Remainder of time as Single Tap Push Ups 

   Sit Ups 

   Box Jumps (24”/20”)

   Muscle Ups 

   Rest 

Thursday

The Fun: For Time 

800m Run 

And then, 3 Rounds 

   1 Rope Climb 

   10 Push Ups

   10 Front Squats (95#/65#) 

600m Run

And then, 2 Rounds 

   1 Rope Climb 

   10 Push Ups

   10 Front Squats (95#/65#) 

400m Run 

And then,

   1 Rope Climb 

   10 Push Ups

   10 Front Squats (95#/65#) 

Friday 
Strength: E2:30 x5

3 Hang Power Clean 

The Fun: For Time 

15 – 12 – 9 – 6 – 3

OH Swings (70#/53#)

18 Russian Twist (45#/25#)

Saturday 

Classes meet at 8am & 9:30am w/ Ben  

The Fun: 30:00 AMRAP 

9 Overhead Squats (135#/85#)

15/12 Cal Row 

Rest 1:00 

12 Toes to Bar 

400m Run 

Rest 2:00