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 022326
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 Strength:
1 Rep Max Hang Squat Clean
The Fun: 12:00 AMRAP
15 Underhanded Bent Over Row
20 Lateral Bar Hops
10 Toes to Bar
Rest 1:00
Tuesday
Time Trial: 1 Mile Run
The Fun: 3 RFT
2 Wall Climbs
5 Burpee Box Jump Overs
1 Wall Climb
5 Burpee Box Jump Overs
Rest 2:00
Wednesday
Midline: E:90 x5
:30 Elbow Plank Hold
30 Shoulder Taps
The Fun: For Time (21:00 co)
30 – 24 – 18 – 12 – 6
Kb Swings (53#/35#)
Double Unders
Hand Release Push Ups w/ 1 Tap
6/4 Chest to Bar Pull Ups
OH Plate Carry Down
Gun Walk Back
Thursday
The Fun: 25:00 Steady Eddie
5 – 3 – 1
Empty Bar Snatch Grip Push Press
Snatch Balance
Overhead Squats
15 Sit Ups
And then,
70#/53# Gate Suitcase Carry*
*Switch arms when needed. But uncontrolled leaning means go down in weight. Use this like a plank hold.
Friday
TBD. This is the first night of the 2026 Black Wolf Open.
The workout will be announced on Thursday, March 13th at Games.CrossFit.com
Morning classes will still meet at 5am, 6am, and 8:30am. But there will be no afternoon classes on the next 3 Fridays.
Saturday
Classes meet at 8am & 9:30am w/ Ben
Workout will be determined based on what they have us do the day before.
