Your Week of Workouts 060826

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 to discuss your personal training goals!

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

2 Pause Back Squats 

+ 3 Back Squats 

The Fun: 12:00 AMRAP

48 Double Unders

8/10 OH Plate Sit Ups (45/25)

16 Russian Twists 

12/10 Alt Plate Push Ups 

Tuesday – Ass & Abs

The Fun: 5 Rounds (20:00 to Complete) 

15 Russian Kb Swings (70#/53#) 

10 Target Burpees

2 Point Sprint – halfway, back, all the way, walk back to reset 

Ass & Abs

3 Working Sets x E4M (12:00) 

   3 Tempo Hip Thrusts

   + 7 Hip Thrusts 

   5-3-1 Tall Step Ups p/ Leg 

And then, w/ Time Remaining 

3 Working Sets of:      (10:00) 

   10 Leg Anchored Evil Wheels 

   12 Strict DB Curl & Press

   Rest 1:30 to 2:00 

Wednesday

The Fun:  5 RFT 

2 Wall Climbs 

7 SA DB Snatch (R)* (50#/35#)

7 SA DB Snatch (L) 

9 Tall Box Jumps (30”/24”)

Gate Run 

*Alternate lead arms (right arm first round, left are starts the second round)

Thursday

The Fun: 24:00 Steady Eddie (Collect 4-6 Rounds) 

12 Barbell Bench Press 

12/8 Cal Ski 

Plate Carry D&B (45#)

36 Sit Ups 

Friday 

Strength: 3 RM Power Clean 

The Fun: 9:00 AMRAP

12 Pull Ups 

9 Bent Over Rows (Overhand Grip) (135#/85#)

15 Deadlifts 

30 Jumping Lunges 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time (25:00 co)

2 – 4 – 6

Thrusters (155/95)

2 Muscle Ups or C2B

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600m Run

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3 – 5 – 7 

Hang Squat Cleans

5/3 C2B Pull Ups

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600m Run

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4 – 6 – 8

Front Squats 

8 Toes to Bar