Your Week of Workouts 102725

Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. 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

CrossFit Classic: “Jackie”

1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

Tuesday

The Fun: 4 RFT

16 Incline DB Bench (50#/35#)

Remainder as Plyo Push Up or Single Tap
8 Burpee Box Jump Overs
Gate Run
Rest 2:00

Wednesday

Strength: E3M x6

2 High Hang Cleans (Squat)

+ 1 Low Hang Clean (Squat)

+ 20/24 Russian Twists (45#/25#)

The Fun: 8:00 AMRAP
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (95#/65#)
Deadlifts
Toes to Bar (2 Attempts then Move On. This is not the focus)

Thursday

The Fun: For Time

12 – 9 – 6
Bent Over Row
12/8 Cal Bike
*You Go I Go or Rest 1:00
— Gate Walk Together —
12 – 9 – 6
“UB” Strict Pull Ups
18 Sit Ups
*You Go I Go or Rest 1:00
— Gate Walk Together —
9 – 6 – 3
Bent Over Row
9/5 Cal Bike
*You Go I Go or Rest 1:00
— Gate Walk Together —
9 – 6 – 3
“UB” Strict Pull Ups
12 Sit Ups
*You Go I Go or Rest 1:00
— Gate Walk Together —

Friday

Strength: E3M x3

7 Deadlifts

Kiss & Go
Faster up than down
No bounce

The Fun: For Time

21 – 15 – 9
Push Press (95#/65#)
42 Double Unders
Suitcase Carry Down & Back

Saturday

Classes meet at 8am & 9am w/ Ben 

Qualifying: E4M x3 Attempts

3 Ground to Overhead (HAP Tap and Go)

1 Sprint Lap of the Circuit (Run)

The Grand Prix: 9:00 AMRAP

6-5-4-3-2-1
Ground to Overhead (135#/85#)
3 Muscle Ups (any type), or Pull Ups, or Toes to Bar
12 Sit Ups