Your week of workouts 031626

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

Strength: E3M

7-5-5-3

Overhead Squats

The Fun: 9:00 AMRAP

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (185#/125#)

Box Jump Overs (24″/20″)

Tuesday

Strength: E3M x4

 10 Bent Over Barbell Rows 

  + 10 Kipping or Butterfly Pull Ups 

CrossFit Classic: “Annie”  (12:00 co)

50-40-30-20-10

Double Unders

AbMat Sit Ups 

Wednesday

The Fun: 6 RFT (25:00 co) 

Heavy Farmers Carry D&B (Length of Parking Lot from Back Door) 

16/12 Cal Row 

16 Wall Balls (20#/14#)

Rest 2:00 

Thursday

The Fun: For Time 

3x 

20 Alt DB Snatch

10 Cal Bike 

Rest 1:00 

And then, 

3x 

20 UB Single Tap Push Ups*

Gate Run 

Rest 1:00 

And then, 

3x 

20 Russian Twists 

10 Plate Burpees 

Rest 1:00 

Friday 

The Fun: 24:00 AMRAP 

400m Run

6 – 12 – 18 – 24 – +6  

Alternating Front Rack Stepback Lunges (95#/65#)

12 Toes to Bar 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time

Alleyway Medball Run 

30 Unbroken Clean & Jerk (135#/95#)*

*Every time you break: 

    Alleyway Medball Run