Your Week of Workouts 061526

GRAB A FREE WEEK OF CLASSES

Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No Sweat Intro to discuss your personal training goals!

We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!

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!

Buy your Drag Bingo & Brunch Ticket here!

YOUR WEEK OF WORKOUTS

Monday

Skill Pill: Death by HSPU

10:00 EMOM

1 – 2 – 3 – 4 – 5 – 6 – 7 … 

Handstand Push Ups 

Steps To Full Range of Motion Handstand Push Ups 

• :30 Box Pike Hold 

• 20/15 Full Range of Motion Strict Push Ups 

• Handstand Kick Up to Wall 

• Around the Worlds on Box 

• 5-7 Heavy Press Focused Push Press (~135#/85#)

The Fun: 12:00 AMRAP

4 Three Point Planks

8 Rotational Slam Balls (20#/14#)

16 DB Step Overs (50#/35# at 20”)

Tuesday

The Fun: 3 RFT 

30 Reps

   Max Effort UB Overhead Squats (75#/55#)

   + Remainder of 30 as Plate Burpees 

Rest 1:00 

30 Russian Twists (45#/25#)

Farmers Carry D&B (70#/53#)

Rest 1:00 

Wednesday

The Fun: 4 RFT (24:00 co) 

48 Double Unders 

12 Box Jump Overs 

12 Pull Ups 

400m Run 

Thursday

The Fun: 20:00 AMRAP 

600m Run 

And then, 2x 

   8 Toes to Bar

  12/8 Deficit Push Ups

And then, 

   OH DB Carry

   7 – 5 – 3

   DB Hang Clean & Press at each set of cones

And then, 

Farmers Carry Back 

Friday 

Strength: E3M

7-7-5-3-3

Thrusters from the Rack

The Fun: 12:00 AMRAP

10/7 Cal Ski Erg

20 KB Sumo Deadlift High Pulls

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 3 Rounds

:40 On/:20 Off p/ Station 

Kb Swings (53#/26#)

Sit Ups 

Box Jumps

Air Squats

Lateral Ladders