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 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


Friday March 27, 2015

Open 15.5



Thursday March 26, 2015

Tabata Goblet Squats (53/35)


Tabata Russian Twist (53/35)


Partner 1 mile run with med ball over head

Ever 200 meters switch

At 1/2 mile and finish the team must complete 100 air squats

(1 working at a time other holds ball)



Wednesday March 25, 2015

Bench Press Descending Reps

10 down to 1 @ 70% of 1 rep (20 min cap)


For Time

Sled push 200 meters 285/195



Tuesday March 24, 2015

5 min of Deadlift instruction/overview


5 Rounds for Time

10 wall balls 20/14

10 Situps

Rest 2 Min


10,8,6,4,2 Deadlift increase weight each set

15 toes to bar between each set



Monday March 23, 2015

1 of each of the following for 5 rounds (15 min)

Sqaut Clean, Hang Squat Clean, High Hang Squat

Clean 40%,50%,60%,70%,80% of your 1 Rep Max Squat Clean


10 min EMOM

1 Round of Cindy




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