Your Week of Workouts 030226

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

Stamina: For Time

2 Rounds

600m Run

REST 2:00

And then, 

2 Rounds

400m Run

REST 2:00

And then, 

2 Rounds

Alleyway Run

REST 2:00 

The Fun: 3 RFT 

30 Double Unders

20 Push Press (75#/55#)

10 Burpee Chest to Bar Pull Ups

Tuesday

The Fun: 20:00 AMRAP

6-4-2

Hang Power Snatch (95#/65#)

Toes to Bar 

Alt Pistols 

And then, 

REST 2:00 

Wednesday

Ben’s (40th) Birthday Workout 

20:26 AMRAP 

3 Tall Box Jumps

1 Clean & Jerk (225#/155#)

19 Air Squats  

8 HSPU 

6 Hang Power Cleans

Thursday

Strength: E3M x4

:10 Ring Support 

+ 10 Barbell Bench Press 

The Fun: 

4 – 8 – 12 – 16 – 20 – 24 – 28 – 32 

[3- 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27]

Cal Row 

Friday 

TBD. This is the second night of the 2026 Black Wolf Open. 

The workout will be announced on Thursday, March 5th at Games.CrossFit.com

Morning classes will still meet at 5am, 6am, and 8:30am. But there will be no afternoon classes for two more Fridays. 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

Workout will be determined based on what they have us do the day before.