Your Week of Workouts 081026

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!

NEW ON THE BLOG

Checkout an explanation of what we have on offer for after your workouts!

Drinks from LMNT, NOCCO, and Barebells!

YOUR WEEK OF WORKOUTS

Monday

Tabata This & That 

8x :20 on/:10 off p/ Movement

 1) Double Unders 

 2) Pull Ups  

 3) Sit Ups 

 4) Lateral Ladder (2 Reps Each Way w/ Cone in Middle) or Shuffle if big classes 

Strengths: E3:30M x3

 15 “UB” Slight Incline Bench Press 

  + 10 “UB” Strict Chin Ups  

Tuesday

Stamina: E3:30M x5

Alleyway Run (Less than 1:45 or Gate) 

– Record each time 

The Fun: AMRAP

3 – 5 – 7 – 9 

Hang Power Snatch (95#/65#)

Gun Walk Maze 

Wednesday

Strength: E3M x5

Front Squats (P = Pause Reps R = Regular Reps)

2x 3P+2R 

2x 2P + 3R 

1x 1P + 2R 

The Fun: 10:00 AMRAP 

4 Step Down Box Jumps (30”/24”)

6 Toes to Bar 

8 Jumping Air Squats 

Rest 1:00 

Thursday
Test: 40 Single Arm DB Shoulder to Overhead Alt E/ 5 (50#/35#)

The Fun: Not For Time 

  Collect 1:00 of HSPU

  15 – 12 – 9 Ring Dips 

  400m Steady Run 

Friday
Strength: E3M 

(0:00-6:00) 2x 3 Unbroken Power Cleans at 165#/115# 

(6:00-12:00) 2x 5 Unbroken Power Cleans at 135#/95#

(12:00-15:00) 1x Max Unbroken Power Cleans at 95#/65# 

And then, 

(15:00-20:00)Alleyway Walk 

The Fun: 12:00 AMRAP 

9 AbMat V-Ups 

12 Alternating Front Rack Lunges (75#/55#)

6 Lateral Bar Burpees

Rest 1:00 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: It’s Going to Be a Good Time 

1) 5/3 Plyo Push Ups 

     + 10/7 Cal Ski 

2) Farmers Carry Down

     + Sprint D&B

     + Farmers Carry Back 

3) 12 Overhead Squats (75#/55#) 

      + 3/2 Bar Muscle Ups