Your Week of Workouts 051826

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: 30:00 AMRAP 

10 – 20 – 30 – 40 

OH Kb Swings (Ladder) 

Gate Run – Alleyway Run – 400m Run – 600m Run – 800m Run 

Kb Weights:

10 @ 70/53

20 @ 62/44

30 @ 53/35

40 @ 44/26

Tuesday

The Fun: 

At 0:00, E2M x3 

   20/15 Cal Row 

At 8:00, E2M x3 

   10 Burpee Box Jump Overs 

At 16:00, E2M x3 

   15 Pull Ups 

And then @24:00, 

   1 Round For Time 

   20/15 Cal Row 

   10 Burpee Box Jump Overs 

   15 Pull Ups 

Wednesday

The Fun: 18:00 AMRAP

Hang Snatch (Squat) 

3 – 2 – 1 Overhead Squats (9 Squats per Round)

And then, 

30 Sit Ups 

1:00 Rest  

Thursday

The Fun: 25:00 Steady Eddie 

3 Muscle Ups/Assisted Muscle Ups (Attempts Count) 

9 Single Leg Deadlifts (2x 50/35 DBs)

OH DB Carry Down 

9 Single Leg Deadlifts (Opp)

OH Carry Back 

400m Run 

Friday 

Strength: 

3:00 EMOM 

3 – 5 – 7

UB Power Clean & Jerks (~95#/65#)

@5:00, 3:00 EMOM 

1 – 3 – 5

UB Power Clean & Jerks (135#/95#)

@10:00, 3:00 EMOM 

1 – 2 – 3

UB Power Clean & Jerks (165#/115#) 

And then, 7:00 to Hit a Heavy Double

The Fun: 10:00 AMRAP

8 Toes to Bar 

24 Double Unders 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

For Time

For Time 

Db Bear Crawl Down

4 – 3 – 2

Bear Crawl Legs 

10/8 Cal Ski Erg 

Rest 2:00 

And then, After completing the station 

  9 Kb Swing 

  12 – 9 – 6

  Burpees 

  9 Cal Bike 

  Rest 2:00 

And then, After completing the station 

  6 OH Sit Ups (45#)

  24/20 – 18/14 – 12/8 

  Russian Twists 

  Shuttle Run 

  Rest 2:00