Your Week of Workouts 072726

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

 The Fun: 6 RFT

9 Toes to Bar*
12/9 Cal Row
Gate Run
Rest 2:00
*If you can do 5 Unbroken before the workout, 9 is the number. Otherwise 6 reps works best.

Tuesday

Strength: 3 x 5 Strict Press

The Fun: For Time

10 – 8 – 6 – 4 – 2
Renegade Rows (35#/25#)
Gun Walk Down
OH Carry Back

Wednesday

The Fun: For Max Reps (Last 2 Sets)

@0:00, E3M x2
7 Hang Power Snatch (75#/55#)
21 Wall Balls
@6:00, E3M x2
5 Hang Power Snatch (95#/65#)
15 Wall Balls
@18:00, E3M x2
:90 To Complete
3 Hang Power Snatch (115#/75#)
Max Effort Wall Balls

Thursday

For Time

1,000m Row
90 Hollow Flutter Kicks
80 Walking Lunges
70 Sit Ups
60 OH Kb Swings (35#/26#)
50/35 Knee Push Ups
40 Lateral Step Overs (1 foot on top at all times)
30 Jumping Chest to Bar Chin Ups w/ Stretch at bottom
20/14 Cal Bike

100m Run to Finish

Friday
Strength: 3 x 12 Back Squat 

The Fun: For Time

21 – 15 – 9
KB Sumo Deadlift High Pulls (70#/53#)
Pull Ups

Saturday

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

The Fun: For Time 

1 Wall Climb
5 – 3 – 1
Push Press (135#/85#)
And then,
60 Double Under
Rest 2:00