Your Week of Workouts 110325

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!

BRIGHT SPOTS

This week we were able to get back to celebrating anniversaries. Becca, Karla, and Patrick celebrated 1 year of workouts at Black Wolf.

We also had a little fun on Halloween with some costumes coming through with winners receiving a gift card good for a pie or cheesecake from our neighbor Flying Sauce Pie Company. They are a Houston original that sells pies and cheese cakes, as well as each by the slice. And while they have huge lines the week of Thanksgiving but the rest of the year business slows and with the increase in expenses recently, they are hurting.

If you get the chance, swing by Flying Saucer (our turn around point for our 600m run) and show them some love.

YOUR WEEK OF WORKOUTS

Monday

The Strength: Back Squat

Every 3:00

5-5-5 (At or above 75%)

-Increase if/when possible

The Fun: For Time (12:00 co)

30-25-20-15

Eye Level Kb Swings

Wall Balls

Sit Ups

Tuesday

Strength: E:90 for 15:00 

1) 5 UB Hang Power Cleans (HAP)

2) 7-10 Evil Wheels

The Fun: 4 RFT (14:00 co)

12 Alternating Front Rack Lunges (135#/95#)

 8 Bar Burpees

 Gate Run

 Rest 1:00 

Wednesday

The Fun: 2 RFT

100 Double Unders

And Then, 

  10-8-6

  Deadlifts (135#/95#)

  Clapping Push Ups

  Tall Box Jumps (30”/24”)*

  *Must be able to land the box jump with hip crease above the knee crease or the box is too high

Thursday

The Focus: Ring Work

3-5x :10 Static Holds

-Ring Support

-Box Support

OR

-Plank Support 

Strength: 3x 

10 Ring Dips (ME Set + Remainder as Push Ups w/ Shoulder Taps)

10 “UB” Chin Ups (ME Set + Jump Assisted Chin Ups) 

The Fun: For Time

The Fun: 4 Rounds Not For Time 

10 – 15 Flat DB Bench 

And then, 

Plate Carry D&B (1/2 OH Carry & 1/2 Gun Walk)

And Then, 

Alleyway Run

Friday

Prep Pump: 3x You Go I Go

15 Band Pull Aparts 

20 Alt Gorilla Rows (w/ Lat Engagement Twist) 

Strength: E3M x4

12-9-7-7

Bench Supported Single Arm Rows

The Fun: For Time 

21/15 Cal Row 

42 – 30 – 18 

Russian Twists (45#/25#)

Gate Walk 

Saturday

Classes meet at 8am & 9am w/ Ben 

Prep Pump: 3x 

12 Light DB Lateral Raises (Above parallel w/ 3 Count Lower) 

 + 12 DB Z-Press 

The Fun: 24:00 AMRAP 

12 Handstand Push Ups 

 OR 2 Wall Climbs (1 Wall Climb = 6 HSPU) 

9 Hang Squat Cleans (135#/85#)

6 Deficit Lunges 

300m Run (Alleyway Run)

Rest 2:00)