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

 

 

 

Workout of the Day

 

Wednesday Sept 17

Handstand Walk

Work on HS walk or HSPUs and HS holds.

4 Rounds For Time:

Run 400m

50 Push ups

5 Rope Climbs

 

 

 

Tuesday Sept 16

Partner WOD:

In a team of 2 for time:

50 Thrusters (FB: 115/85 RX: 95/65)

100 Wall balls (20/14)

150 Kettlebell Swings (FB: 70/53 RX:53/35)

2000meter row

(All movements including row, partitioned as needed, only 1 person moving at a time)

 

 

Monday Sept 15

Shoulder Press

3-3-3-3-Max Reps (60%-65%-70%-75%-Max Reps @ 80% 1 RM)

 Then…

21-15-9

Back Squat (FB=225/135 RX= 185/115)

Box Jumps (FB=30/24 RX=24/20)

SPECIAL NOTICE

PARTNERS

 

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