Your Week of workouts 120825

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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

Strength: E3M 

(3+7) – (2+5) – (2+5) – 5 – 5

Back Squats 

The Fun: For Time 

12 – 9 – 6 – 3

Burpee Box Jumps (24”/20”) 

Farmer’s Carry D&B 

Tuesday

WU: 3x 

100 Single Unders 

15/12 Knee Push Ups 

10 Lemon Squeezers 

5 Kipping Swings  

Strength: E3M x3 

3x 4-5 Count Strict Pull Up Negatives 

+ 12-15 Incline DB BenchBench Press 

The Fun: For Time 

10 Double Unders 

10-9-8-7-6-5-4-3-2-1 

Pull Ups 

Wednesday

The Fun: For Time 

1 Hang Power Snatch (95#/65#) 

+ 7 – 5 – 3 Overhead Squats 

And then, 

  30 Sit Ups 

And Then, 

1 Hang Power Snatch 

+ 6 – 4 – 2 Overhead Squats 

And then, 

  30 Sit Ups 

And then, 

1 Hang Power Snatch 

 + 5 – 3 – 1 Overhead Squats 

And then, 

  30 Sit Ups 

Thursday

The Fun: 25:00 Steady Eddie  

500m/400m Row 

20 DB/KB Walking Lunges 

10 “UB” Chin Ups 

Alleyway Run 

Friday

The Fun: E5M x3 

Alternating 1:00 p Station 

 1) Handstand Push Ups 

 2) Toes to Bar 

 3) Air Squats 

2:00 to Parking Lot Walk 

Saturday 

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 20:00 AMRAP

P1:1x

  OH DB Carry Down (L)

  Run Back & Down

  OH DB Carry Back (R) 

P2: AMRAP 

   6 Pull Ups 

   9 Push Ups 

  12 Russian Twists