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 050426
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: E3:30M x3
3 – 2 – 1
Back Rack Reverse Lunge
The Fun: 3 RFT
7 – 5 – 3
Sissy Squats or Quad Squats
Single Arm DB Push Press p Arm (Lead with non-dominant and match reps)
And then,
Run Hard to Gate
Walk Back
Tuesday
The Strength: E2:30M x5
2 Hang Power Snatch
+ 20/12 Russian Twists (45#)
The Fun: 3 RFT (Time given for new double underers)
50 Sit Ups
50 Double Unders
Wednesday
The Stamina: 500m Row
The Fun: “Mini Mary”
12:00 AMRAP
3 HSPU
6 Alternating Pistols
9 Pull Ups
Thursday
The Fun: Station
E2:30M x3 per Station
@0:00 Station 1:
10 Incline DB Bench
10/7 Cal Ski*
@7:30:00 Station 2:
3 Ring Muscle Up
OR 5 Band Ring Muscle Up Drill**
10/7 Cal Bike
@15:00 Station 3:
10 Wall Balls (30#/20#)
10 Length Shuttle Run (D&B x5)
@22:50, 1 Round For Time (Waterfall Through)
*If needing to double up, Player 2 benches as soon as Player 1 starts their Ski
**Seated with Bands as Rings
Friday
Gun Walk Plate Carry Down
OH Plate Carry Back
And then
10 – 8 – 6
Kb Swings (70#/53#)
10 Box Step Overs (24”/20”)
And then,
Gun Walk Plate Carry Down
OH Plate Carry Back
And then,
8 – 6 – 4
Kb Swings
8 Step Overs
And then,
Gun Walk Plate Carry Down
OH Plate Carry Back
And then,
6 – 4 – 2
Kb Swings
6 Step Overs
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun:
11:00 to Complete
12-9-6-3
Push Jerk (135#/95#)
3/2 Bar Muscle Ups or 5 Burpee Toes to Bar
And then, at 13:00 on the Clock
For Time
800m Run
15 Hang Squat Cleans (135#/95#)
800m Run
