Your WEek of workouts 062226

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: E:90 x3 Rounds per Assignment 

w/ :90 Transitions between jumps

Unbroken Power Snatch 

@0:00 2×7 Reps 

@4:30 2×5 Reps 

@9:00 3×3 Reps

The Fun: 15:00 AMRAP 

1-2-3-4-5-6-7-…-11-12-etc…

Toes to Bar

10 HR Push Ups

20 Double Under

Tuesday

The Fun: 5 RFT (or 25:00)

400m Run

20 Box Jumps (24”/20”)

20 Sit Ups 

Wednesday

Strength & Conditioning: E4:00×5*

HAP 5 Front Squats

+ 20/14 Calorie Row

* Warm up with EB10-LW7-MW5

The Finisher: Race to 120

:30 per Movement Until 120 Reps or 4:30

1) DB Curl & Press

2) Quad Squats

3) Russian Twists 

Thursday

The Fun: 25:00 Steady Eddie

:10 Count Ring Support 

10 Reverse Grip Bench Press (From the Rack)

Alleyway Run (:90 or Less or Sub Gate Run)

Rest 2:00

Friday 

The Fun: Open 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 5 RFT  (25:00 co) 

10 Deadlifts (225#/155#)

30 Double Unders

Farmers Carry (70#/53#)

Rest 2:00