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...
Your Week of Workouts 020926
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
WU:
2x
Jog Back Pedal
5 Gentle Kipping Swings
10 Lemon Squeezers
15 Knee Push Ups
2x
2 Shuttle Runs
5/3 Kipping Knee Raise
10/7 Strict Push Ups
The Fun: 3 Rounds for Time
50 Reps per Round
Max Effort Incline DB Bench (50#/35#)
5 Shuttle Run
Max effort Pull Ups
5 Shuttle Run
Remainder as Sit Ups
Alleyway Walk
Tuesday
The Fun: For Time
6:00 EMOM
1) 9 Box Jump Overs (24”/20”)
2) 15 Kb SDHP (53#/35#)
And then at 8:00, 3 Rounds
9 Burpee Box Jump Overs (24”/20”)
15 Kb SDHP (53#/35#)
Rest 1:00
Strength: 3×5 Back Squats
Wednesday
WU:
Rowling
– Difference done as Double Under Attempts (5 unbroken per attempt for those that have them. Purpose is to practice the double off the deck)
And then, 2 Rounds
Per Arm:
5 Strict Press
+ 3 Push Press
+ 1 Push Jerk
+ OH Carry Down
3 Crossbody Toe Touch p Leg
250m/200m Row
Shoulder Health
9 Banded Wall Rollers
:30 Dead Hang
The Fun: 3 RFT
500m Row
+ 20 Push Jerk (95#/65#)
Rest 2:00
Thursday
The Fun: 3 RFT
800m Run
And then, 2 Rounds
2 Wall Climbs
16 Alt DB Snatch
8 Toes to Bar
And then,
Rest 2:00
Friday
Strength: 1 RM Front Squat
The Fun: For Time
15 – 10 – 5
Wall Balls (20#/14#)
Burpee Broad Jump Down
Gate Run
Rest
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 3 Rounds
4 – 8 – 12
Deadlift (225#/155#)
12 Jumping Lunges
Pull Ups
And then,
400m Run
