Your Week of Workouts 040626

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 x5 (4-5 Tough Sets) 

5 Overhead Squats 

The Fun: Don’t Go Chasing Waterfalls 

15 DB Quad Squat 

18/10 Russian Twists (45#/25#)

12 Pull Ups 

Tuesday

Strength: E3M x 6

1 Power Clean 

+ 1 Hang Power Clean  

+ 1 Push Jerk 

The Fun: Every 3:00 x4 

1:00 to Complete Each w/ No Transition 

1) 10 Bent Over Barbell Row (95#/65#)

     + Max Lateral Bar Burpees 

2) 10 Push Press

      + Max Sit Ups 

Rest Until 3:00 

Wednesday

The Fun: 3 RFT (20:00 co) 

21 – 15 – 9 

Wall Balls 

7 Deadlifts 225#/155#)

And then, 

400m Run 

Thursday

The Fun: 25:00 Steady Eddie 

500m/400m Row 

~16’ Handstand Walk Across (5 Attempts)

      OR Coaches Choice Sub 

24 Sit Ups  

100 Double Unders 

Friday 

Strength & Skill: 4 Sets 

1 Rope Climb 

15 Flat DB Bench Press 

The Fun: 12:00 AMRAP

3 Three Point Planks

6 Box Jump Overs (24″/20″)

9 KB SDHP (70#/53#)

Rest 1:00

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 2 Stages 

Every 3:00 x6 (or Rest 2:00 if not able to complete in less than 2:00)

2 Muscle Ups (Limit to 3 attempts. Sub: 4/2 C2B Pull Ups)

4 Hang Power Snatch + Overhead Squat (95#/65#)*

6 Box Jumps (30”/24”)

And then, at 15:00 (after the 4th round)

For Time

21 Pull Ups

15 Hang Snatch

9 Box Jumps 

*Hang (squat) snatch is the goal