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 12/22/14

“Cherry Picker WOD”

 

 

Tuesday 12/23/14

 

“12 Bars of Christmas”

 

1 deadlift

2 hang power cleans

3 front squats

4 shoulder press

5 back squats

6 push press

7 thrusters

8 squat cleans

9 push jerks

10 hang power cleans

11 overhead squats

12 sumo deadlift high pulls

 

*Start with 1 and progress through the movements just like the “12 days of Christmas” song*

 

 

Saturday 12/20/14

Instructor led warm up

 

800m run

21- thrusters (95/65)

400m run

15- thrusters (115/75)

200m run

9- thrusters (135/95)

 

Instructor led cool down

 

 

Friday 12/19/14

Instructor led mobility work

 

“Wally”

 

3 rounds:  800m run

   5- front squats (225/185) or (185/135)

   200m run

   11- chest to bar pull-ups

   400m run

   12- KB swings (53/35)

 

Instructor led mobility work

SPECIAL NOTICE

PARTNERS

we will be closed on thanksgiving 11/27, and we will have open gym from 10am-12pm on friday 11/28

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