Your Week of Workouts 012626

HARD FREEZE SCHEDULE

WE WILL BE CLOSED TOMORROW MORNING (MONDAY). The plan is to be back at it for the afternoon block if roads are clear and the power is on. Be sure to check your Black Wolf App to see the updated schedule if any other changes are made. I will also send emails and add to Instagram. The Week of Workouts below does take the cold into consideration so I promise we are going to keep things moving as smoothly as possible despite the 30 degree temps all week. Get in here if you can do it safely!

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

CLOSED FOR THE MORNING

BACK AT IT FOR 4:30PM, 5:30PM, AND 6:30PM

Strength: E2:30M x6 

9 Suitcase Lunges 

+ 6 Lateral Plate Burpees 

The Fun: 15:00 AMRAP

10 Wall Balls

5 – 10 – 15 – 20 -25 – 30 – 35 – 40 – 45 – 50 

Double Unders 

Rest 1:00 

Tuesday

The Fun: 24:00 AMRAP

6 – 12 – 18 – 24 – 30

Cal Row 

Bear Crawl Down & Back 

Wednesday

Push Up Test: 

1:00 Max Effort 

Hand Release Push Up w/ 1 Tap 

Strength: For Total Reps 

12 DB Bench Press (50#/35#)

16 Rotational Slam Balls 

2 – 4 – 6 – 8

Shuttle Run Lengths 

Rest 2:00 

Thursday

The Fun: 6 RFT (21:00 co) 

6 Tall Box Jumps 

9 Toes to Bar 

12 Kb SDHP (70#/53#)

15 Sit Ups 

Friday 
Strength: E3M 

3×5 Back Squat (No Bounce) at 75% of 1 RM

The Fun: 7 RFT 

6 Handstand Push Ups or Kneeling Push Press (50#/35#)

Suitcase Zig Zag 

12 Alternating DB Snatch 

Rest 

*Athletes start on whiteboard side of the gym. They run down to wall and execute either their HSPU (2 attempts) or Seated Z-Press (DBs under rig 

Saturday 

Classes meet at 8am & 9:30am w/ Ben  

The Fun: 4 Rounds for Reps 

Front Rack Reverse Lunges 

Lateral Bar Burpees 

Chest to Bar Pull Ups

Gate Run (Rx is under 1:00) 

Rest 2:00