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 062926
4th of July Schedule
Regular schedule Monday-Thursday
Friday – 8am & 9:30am Only
Saturday – 8am & 9:30am Only
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: E2M x6
Back Squat
The Fun: For Time
10 – 8 – 6 – 4 – 2
Three Point Planks
10 Rotational Slam Balls (20#/14#)
Sprint to Gate
Walk Back
Tuesday
Strength: E3M x4
7 Push Press
For Time (15:00)
21 Pull Ups
Alleyway Run
Rest 2:00
15 Pull Ups
Alleyway Run
Rest 1:00
9 Pull Ups
Alleyway Run
Wednesday
The Fun: 15:00 AMRAP (originally run 062325)
5 – 10 – 15 – 20 – 25 – … – to infinity
Wall Balls (20#/14#)
10 Box Jumps (24”/20”)
20/12 Russian Twists (45#)
Score is rounds + reps
5 Rds = Completing Rd of 25 Wall Balls
6 Rds = Completing Rd of 30 Wall Balls
7 Rds = Completing Rd of 35 Wall Balls
Thursday
Stamina: 500m Row for Time
The Fun: 15:00 AMRAP
1 Wall Climb
5 Toes to Bar
3 HAP DB Snatch p Arm
1:00 Rest
Friday – Holiday Schedule
Classes meet at 8am & 9:30am only, with Ben!
The Fun: For Time
3x
6 Deficit Lunges p Leg
6 Jumping C2B Chin Ups
6/4 Cal Bike
— Gate Walk —
3x
12/8 Strict DB Push Ups
12 Alt DB Rows from Plank (20#/15#)
8/6 Cal Ski
— Gate Walk —
3x
8 OH Plate Sit Ups (45#/25#)
16 Russian Twists
4x Lateral Ladder
— Alleyway Walk —
Saturday – The Fourth of July
Classes meet at 8am & 9:30am w/ Ben
The Fun: 4 RFT
7 Squat Clean & Jerk (135#/85#)
400m Run
17 Box Jumps (24″/20″)
76 Hollow Flutters
