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.ᅠ We utilize equipment such as kettle bells, Olympic weights, row machines, rings, plyometric boxes and medicine balls. Our training philosophy reaches across age and fitness levels.ᅠ 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.ᅠ 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.ᅠ Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds.ᅠ 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, October 5

7 rounds for time:

10 Sumo deadlift high (95/65)

10 Ring Dips





Tuesday, October 6


3 Rounds for time:

50 Double Unders

25 Thrusters (95/65)

500m row (sub 400m run)





Wednesday, October 7

Back Squats 1-1-1-1-1-1-1


5 Rounds each for time of:

200m Sprints.

Rest 90 seconds between rounds.

Monitor your own rest.

Thursday, October 8

Buy in: 200m Farmers Carry- Heavy



Bar facing burpees

Push Press (135/95)

Cash out: 100m Farmers Carry- Heavy

Friday, October 9

Deadlift 5-5-5-5-5


 10 minute EMOM:

5 Deadlifts (Bodyweight)

10 Wall Balls (20/14)

Saturday, October 10

Clean and Jerk 5-5-3-3-1


20 minute Amrap:

10 Squat Snatch (115/75)

10 Slam Balls

10 Pass Thrus 




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