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 041326
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 Fun: For Time (25:00)
Gate Run
5 Target Burpees
15 Single Arm Z-Press p Arm* (35#/25#)
30 Hollow Flutters
Alleyway Run
10 Target Burpees
10 Single Arm Z-Press p Arm
30 Hollow Flutters
400m Run
15 Target Burpees
5 Single Arm Z-Press p Arm
30 Hollow Flutters
Alleyway Run
10 Target Burpees
10 Single Arm Z-Press p Arm
30 Hollow Flutters
Gate Run
5 Target Burpees
15 Single Arm Z-Press p Arm
30 Hollow Flutters
*As many reps on the non-dominant side as possible then match with dominant. Continue this pattern until your non-dominant achieves the assigned number of reps. If you can do 15 in a row on your non-dominant then there is no need to break it up.
Tuesday
The Fun: 95#/65# Grace
30 Power Clean & Jerk (95#/65#) For Time
Strength: E3M x3
7 Front Squats
(EB7 – LW5 – LW+3)
Wednesday
Strict Pull Up Dev:
6:00 to Collect 30/20 Strict Pull Ups in as few sets as possible
– Score is number of sets it took to achieve
SUB: EMOM x6
2 Negatives alternating between strict pull ups and chin ups
3 Ring Row Negatives
The Fun: 6 RFT
8 Handstand Push Ups
6 Single Arm DB Snatch
40 Double Unders
Rest
Thursday
The Fun: For Time
12 AbMat Lemons
12 – 9 – 6 – 3
Sumo Squat
3 – 6 – 9 – 12
Wall Balls
Gate Walk (Quick Step)
Friday
Stamina: 3 RFT
350m/250m Row (E2M)
Rest 1:00
Alleyway Run
Rest 2:00
Strength: E2:30
5×2 Low Hang Power Snatch
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 2 RFT (25:00 co)
800m Run
And then,
Rest 2:00
And then,
15 – 12 – 9
Toes to Bar
Box Jumps (24”/20”)
And then,
Rest 2:00
