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 11/24/14

Thanksgiving Week: time to earn that meal!

 

“Roy”

Five rounds for time of: 225 pound Deadlift, 15 reps (women 155#)

20 Box jumps, 24 inch box

25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special

Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations

Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while

supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and

Olivia.

 

 

Saturday 11/22/14

4 rounds for time: 400m run with a medicine ball (20/14)

 10 medicine ball cleans

 10 medicine ball goblet squats

 10 medicine ball overhead squats

 

 

Friday 11/21/14

Partner WOD: 5 rounds for time: (I round equal to both partners completing the pattern)

In and outs up the ladder, box jump over, walking weight overhead lunges (45/25) to the opposite wall and back to the box, box jump over, in and outs back down the ladder tag your partner. Then they repeat the pattern. While one partner works the other alternates between wall sits and planks (switching every 20 seconds)

 

 

Set up:  From the wall ball wall going towards the opposite wall, set up a speed ladder with a box at the end of it and a weight plate on the other side of the box.

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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