YOUR WEEK OF WORKOUTS 122225

Thanks to an awesome Santa at Memorial City Mall, we were able to get our second year of Santa pics done. Bash had the same reaction as last year. Just like his dad (I had a Santa based meltdown around his age that was caught by Channel 13 at the Galleria).

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

Stamina: Beep Beep

Repeated from July 7th, 2025

As Many Meters As Possible

Run (Athletes Choice) 

Rest 2:00 

Score is Distance Covered across 30:00 

Athletes will pick a distance to run and then rest 2:00 when they return. They can mix distances across the workout or repeat the same one each time. Up to them. 

Last mile is at 22:00, 

Last 1,000m is at 24:00

Last 800m is at 25:00 

Last 600m is at 27:00

Last 400m is at 28:00 

Must be in within 2:00 of 30:00 on the clock. Each minute past 30:00 is worth -200m

Coach records the distance you completed each round 

Run Options: 

– 1 Mile, 1000m, 800m, 600m, 400m 

The Fun: 10:00 AMRAP 

20/26 Russian Twists (45#/25#)

Suitcase Carry Down (ND) (53#/35#)

Suitcase Carry Back (D) 

Tuesday
Strength: 3×5 Strict Press (Start heavier than last week) 

The Fun: 5 RFT 

20 Alt Gorilla Rows 

10 Cal Bike 

Rest 2:00 

Wednesday

Strength: E3M x3 

3 Low Ring Muscle Up Progressions 

10 Back Squats 

The Fun: 16:00 AMRAP 

4 Three Point Planks 

8 Overhead Kb Swings (70#/53#)

16 Jumping Lunges

12 Cal Row

Gate Walk 

Thursday – CLOSED FOR CHRISTMAS

Friday 

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

Saturday 

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