Your Week of Workouts 090726

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 – Labor Day

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

The Fun: 20:00 AMRAP

8 Pull Ups

12 Sit Ups

16 Alt DB Snatch

E4M: Gate Run

Tuesday
The Strength: 6×2 at 85% of 1 RM Front Squat

The Fun: Double Lunge 

20 – 40 – 60 – 80 – 100 

Double Unders 

And then,

3 – 2 – 1

Suitcase Lunges p Leg  (50#/35#)

And then,

15/10 Unbroken Push Ups 

Wednesday

The Fun: AMREPS 

1:00 On/:30 Off for 30:00 

1) 60 Cal Row             

— Gate Walk — 

2) 50 Russian Twists (45#/25#)

— Gate Walk — 

3) 40 SA DB Push Press (alt e/ 5) (50#/35#) 

— Gate Walk — 

4) 30 Box Step Overs (24″/20″)

— Gate Walk — 

5) 20 Burpee Pull Ups

— Gate Walk — 

Thursday

The Fun: 20:00 Steady Eddie 

3 Chin Up Negatives (3-4 Count) 

12 Bent Over Row (95#/65#) 

6x Three Point Planks 

Farmers Carry (70#/53#) 

  – Down & Back + 1/2 Down & 1/2 Back  

Friday
Strength: E4M x5 

10 Overhead Squats (~135#/85#) 

5 Burpee Box Jumps (30”/24”) 

Alleyway Run 

– Time and Weight taken Rounds 3-5 (3 scores) 

Saturday

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

The Fun: For Time 

400m Run 

12 Toes to Bar 

6 Power Clean & Jerk (135#/95#)