Welcome to CrossFit HellBox

 

We offer small group fitness classes with individual attention.  All workouts of the day (WOD) are scaled for each member’s age and ability.  In the workout of the day we employ a variety of exercises and movements to include, jumping, rowing, running, pull ups, push-ups, sit-ups and squats.  We utilize equipment such as kettlebells, Olympic weights, row machines, rings, plyometric boxes and medicine balls. Our training philosophy reaches across age and fitness levels.  It allows all members to obtain a level of fitness and quality of life not found in conventional gyms.

WORLD CLASS FITNESS...

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

World-Class Fitness in 100 words:

 

 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.

 

Practice and maintain major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.

 

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.

 

Regularly learn and play new sports.

 

World-Class Fitness in 100 words provided by Crossfit.com

CrossFit Journal: The Performance-Based Lifestyle Resource

 

Workout of the Day

 

Monday 11/3/14

Stations:  First station: 30 KB swings

   Bear crawl to second station

   Second station: 30 squats

   Spiderman to the third station

   Third station: 30 pull-ups

   Frog jump to the fourth station

   Fourth station: 30 sit-ups

   Crab walk to the fifth station

   Fifth station: 30 side jumps over the bar

   Duck walk to the sixth station

   Sixth station: 30 in place weight overhead lunges (45/25)

   Gorilla walk to the first station

 

(Trainers: 2 rounds for time, divide the numbers evenly throughout the stations, use the outer perimeter of the matted area to set the stations, mark each station with a piece of paper that indicates what is needed to complete that station and what is required to advance to the next station. Questions about the animal movements can be answered by looking them up on youtube. First station in the corner by the  main white board, second station by the GHD, third by the rack, fourth in the corner by the new door, fifth in the corner by the boxes, sixth by the rack, in other words a rectangle around the outer edge of the matted area)

 

 

Saturday 11/1/14

Timed 1 mile run

Then ………..   Tabata (20 seconds of V-ups, 10 seconds of flutter kicks)

800m cool down run (easy run, not timed, as a group)

 

 

Friday 10/31/14

10 minute technique work for muscle ups (i.e. explosive hip movements, candle stick rock, jumping muscle ups, ring work from the ground/ feet on box……….instructors choice)

 

5 minute AMRAP: farmers carry (53/35) 50m

1 minute break

5 minute AMRAP: tire hammer strikes

1 minute break

5 minute AMRAP: squat jumps in the ladder (jumping squats as you move up the ladder, landing in the opposite direction within the ladder with each jump)

1 minute break

5 minute AMRAP: hand stand push-ups

1 minute break

5 minute AMRAP: GHD sit-ups

 

 

 

SPECIAL NOTICE

PARTNERS

we will be having a halloween party on NOV 1 from 6-10pm?

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