Your Week of Workouts 030926

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:

EMOM

:10 – :20 :30 :40 Elbow Plank to Push Up Plank Hold 

And then, 2x 

   10 Dead Hang w/ Gentle Twist 

   Hopping Ladder

   20/15 Knee Push Ups 

   20 Rep Glute March 

And then, 2x 

   7/5 Strict Pull Ups 

   Hopping Ladder 

   10/7 Strict Push Ups 

   10 Box Step Overs 

Strength: E3M x5                            (15:00) 

5 Push Jerk 

For Time (12:00 co)

30 Sit Ups

And then, 

  1 – 2 – 3  

  Wall Climbs 

  3 Box Jumps (24”/20”)

And then, 

  30 Sit Ups 

And then, 

  2 – 4 – 6

  Ring Dips 

  6 Box Jumps (24”/20”)

And then, 

  30 Sit Ups 

And then, 

  4 – 6 – 8 

  Push Ups w/ 2 Taps 

  8 Box Jumps 

Tuesday

WU: 

200/150m Row 

And then, 2x

   12 Wall Balls 

   4 Crossbody Toe Touch in a Row p Leg 

   16 Bodyweight Russian Twists 

    8 V-Ups or Lemons 

And then, 

200/150m Row 

And then, 2x 

   2 – 4 – 6 Stepback Lunges Per Leg 

   And then, 

       4 Crossbody Toe Touch in a Row p Leg 

       16 Bodyweight Russian Twists 

       8 V-Ups or Lemons 

Skill Pill: E2:30 x6 Rounds (1 Leg p Round)

9 – 7 – 5*

Tall Stepdowns per Leg

+ Max Unbroken Toes to Bar or Collect a Number) 

* Sub 5 Pistols in a row for the last set

The Fun: 4 RFT 

48 Hollow Flutter Kicks 

Suitcase Short Track Carry (70#/53#) – 1 arm per round 

9 Thrusters (95#/65#)

3 Lateral Bar Burpees 

Rest 2:00 

Wednesday

Strength: E3M x5

6 Hang Power Cleans 

 – Starting at 95#/65#

 – Footwork every time. No Muscle Cleans. Drills until it’s heavy. Then lift. 

The Fun: Tabata Golf – Lowest score wins

2 Rounds of As Few Reps As Possible (But you always have to be moving)

:30 On/:15 Off Alternating Stations 

Deadlift (95#/65#)

Russian Twists (15#)

Incline DB Bench Press (20#/10#)

Strict or Jumping Pull Ups

Rest 2:00 

Thursday

The Fun: Not For Time 

DB 21s

And then, 3 Rounds 

  2/1 Rope Climb 

  10 Alternating Pistols 

  Gate Walk

And then, 

  DB 21s 

And then, 

  3 Rounds 

  2/1 Rope Climbs 

  15 Cal Bike 

  Gate Walk  

And then, 

  DB 21s 

Friday 

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

The workout will be announced on Thursday, March 12th 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. 

THIS IS MEG’S FAREWELL NIGHT! Meg is moving to Seattle. It is still up in the air if she will be around a few more days after, but we are going to take advantage of so many of us already being together to celebrate her!

Saturday

Classes meet at 8am & 9:30am w/ Ben 

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