Your Week of Workouts 120125

GRAB A FREE WEEK OF CLASSES

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

Prep: 4x 

Scap Pull Up Hold 

12 Lu Raises 

12 Bent Over Reverse Fly 

Strength: E2:30 

3 – 3 – 2 – 2 – 2 

Hang Power Snatch 

The Fun: 5 RFT or 10:00 

12 Push Press (95#/65#)

18 Jumping Lunges 

Rest 1:00 

Tuesday

WU: 3x 

8/5 Cal Bike 

10/7 UB Strict Pull Ups 

12 Alternating Cossack Squats 

14 Sumo Kb Deadlifts (35#) 

Gate Run 

Prep: 4x

:10 Superman Hold 

+ 5 Supermans 

+ 3 Knees to Bar Attempts 

The Fun: 20:00 AMRAP 

15 Cal Bike 

12 Toes to Bar 

9 Deadlifts (225#/155#) 

400m Run  

Wednesday

Midline: E2M x4 

:20 Side Plank (L)  – w/ Reach Through

2x :10 SL Glute Ham Bridge (L) 

:20 Side Plank (R)

2x :10 SL Glute Ham Bridge (R)

The Fun: E3M x5

12 Box Jumps (24”/20”)

Max Wall Balls (20#/14#) – Heel Elevated 

Thursday

The Fun: 3 RFT 

1 Rope Climb or 2 Three Count Foot Clamps 

Alleyway Run 

Rest 1:00 

2 Wall Climbs 

60 Double Unders 

Rest 2:00 

Friday – No Classes Friday Afternoon 

Our neighbors at Brash are hosting a music even that is Friday, Saturday, and Sunday afternoons this year. Not ideal for us but we will accommodate.

Stamina: 1,000m Row 

Strength: E3M x3

10 Overhead Squats from the Rack 

The Fun: Tabata Sit Ups 

8x :20 On/:10 Off 

AbMat Sit Ups 

*Score is lowest number of reps achieved in any of the 8 rounds 

Saturday 

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 2 RFT 

800m Run 

And then, 

1 – 2 – 3 – 4 – 5 

Bear Complex (95#/65#) 

Muscle Ups or Pull Ups or Toes to Bar