Your Week of Workouts 042026

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 Strength: E3M 

(10-10-7-7)-5-5-3-3-3 

Back Squat 

The Fun: 3 RFT

30/24 Russian Twists (25#)

20  Jumping Lunges

10 Target Burpees

Gate Run

Tuesday

The Fun: 4 RFT

9 – 6 – 3 Pull Ups

3-2-1 S2OH (155#/95#)

And then, 

2:00 REST

The Extra Work: 3-4x

3 Chin Up Negatives

+ 9 Chin Ups  

15/10 “UB” Diamond Push Ups

Wednesday

The Fun: 18:00 AMRAP

6 Hang Power Snatch (115#/75#)

9 Handstand Push Ups

15 Box Jump Overs (24”/20”)

Thursday

The Fun: Run Hard (20:00)

0-2:00

Gate Run 

AMRAP*

2-5:00 

Alleyway Run

AMRAP

10 Double Unders

10 Sit Ups 

5:00 – 9:00 

Alleyway Run

AMRAP

10 Double Unders

10 Sit Ups 

9-14:00 

600m Run

AMRAP

10 Double Unders

10 Sit Ups 

At 14:00, For Time 

800m Run 

10 Double Unders

10 Sit Ups 

2 Scores: AMRAP and 800m Time 

Friday  – CrossFit Classic

The Fun: “Helen”

3 RFT 

400m Run

21 OH Kb Swings (53#/35#)

12 Pull Ups 

Strength: The Deadlift 

7 at 135#/85#

5 at 225#/125#

3 at 275#/155#

And then, 3×3 working up to As Heavy As Possible 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time 

Buy-In: 500m/400m Row 

And then, 

15 – 12 – 9  

Hang Power Clean

6 Lateral Bar Burpees 

And then, 

Cash – Out: 70# Single Arm Alleyway Carry (switch hands as needed)