Your Week of Workouts 121525

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

The Fun: 5 RFT 

15/10 Cal Row 

10/6 Plyo Push Ups 

20 Jumping Lunges 

Rest 2:00 

Tuesday

Strength: E3M 

(3+7) – (2+5) – (2+5) – 5 – 5

Front Squats 

The Fun: 12:00 AMRAP 

18/12 Russian Twists (45#) 

2/1 Muscle Ups or 2 Box Muscle Ups 

9 Heavy OH Swings (70#/53#)

Wednesday

Strength: E3M

(7EB – 5LW ) 5 – 5 – 5

Strict Press

The Fun: 15:00 AMRAP 

2 Wall Climbs 

6 Burpee Box Jumps 

Gate Run 

Rest 1:00 

Thursday

The Fun: On Again, Off Again 

14:00 to Complete 

1:00 On/1:00 Off

5 Toes to Bar 

30 Double Unders 

The Extra Work: 3x 

9-12 Single Arm Bench Supported DB Rows per Arm 

Friday 

The Fun: For Time 

800m Run 

And then, 

  30 – 24 – 18 

  Wall Balls

  Sit Ups 

  1 Rope Climb 

And then, 

600m Run 

And then, 

  24 – 18 

  Wall Balls

  Sit Ups 

  1 Rope Climb 

And then, 

400m Run 

And then,

  18 Wall Balls

  18 Sit Ups 

  1 Rope Climb 

Saturday 

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

The Fun: “Twelve Days of a Black Wolf Christmas”