Welcome to CrossFit HellBox


We offer small group fitness classes with individual attention.ᅠ All workouts of the day (WOD) are scaled for each member’s age and ability.ᅠ 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 kettlebells, 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.ᅠ Routine is the enemy.ᅠ 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 5/29/15

10 minutes of skill work: rope climbs


Station work:  2 minutes at each station/ 30 sec break in between


1. Rope climbs

2. Max calorie row

3. Max double unders

4. Max hand stand push-ups

5. Max push-ups

6. Max wall balls

7. Max ab mat sit-ups

8. Max air squats

9. Max burpees

10. Max toes to bar

*2 minute break


800m group run



Thursday 5/28/15

Overhead squat: 5x5 (work to five rep max)


EMOM:  1 push up

  1 sit-up

  1 air squat

  1 burpee


• Every minute add a rep to each exercise

• Last completed minute is your final score


2 minute break


Tabata: overhead squat


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