Your Week of Workouts 072026

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

Rope Climb Practice: 3 Rounds Not For Score 

9 – 7 – 5 

Suitcase Lunges p Leg

1 Rope Climb 

— And then — 

2 Rounds 

  10 Back Extensions

  10 Anchored Med Ball Roll Ups

 The Fun: 15:00 AMRAP

2 – 4 – 6 – 8 – 10 

[1 – 2 – 3 – 4 – 5]

Toes to Bar 

Tall Box Jumps 

And then, Rest 2:00 

*Score is total reps

Tuesday

Strength: E3M x5

Hang Snatch 

 + 1 Overhead Squats 

 + Hang Snatch

The Fun: 12:00 AMRAP

5/7 Overhead Sit Ups (45#/25#)

10 Plate Burpees 

15 Wall Balls 

Rest 1:00 

Wednesday

The Fun: 25:00 AMRAP

30/21 Cal Row 

— Rest 1:00 — 

20/14 Push Ups w/ 1 Tap 

— Rest 1:00 — 

100 Double Unders*

— Rest 1:00 — 

5/3 Bar Muscle Ups 

— Rest 1:00 — 

Thursday – Ass & Abs

Every 4:00 x6

40 Hollow Flutters

2 Front Squat 

12 Jumping Lunges 

Friday
Strength: 3 RM Single Arm DB Snatch 

The Fun: 15:00 AMRAP

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Strict Pull Ups or Band Assisted Pull Ups 

Single Arm OH DB Carry D&B p/ Arm 

Gate Run 

Saturday

Classes meet at 8am & 9:30am w/ Ben

The Fun: For Time 

400m – Alleyway – Gate – Alleyway – 400m 

6 Bear Complex w/ Barbell Flow (135#/85#)

Rest 2:00