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 12/1/14

10 minutes of skill work:  Hand stand balance or hand stand walk (work with a partner)

 

30 minutes of press work:  3-3-3 strict press (light weight/ work on perfect form)

3-3-3 push press (60% of 1RM)

     3-3-3 push jerk (80% of 1RM)

 

10 minute AMRAP: 10 burpee box overs, 10 alternating jumping lunges, 10 box jumps

 

 

Saturday 11/29/14

400m run

50 squats

100m run

50 sit-ups

100m run

50 pull-ups

100m run

50 back extensions

100m run

50 push-ups

400m run

 

Mobility Class with Brant, 11am, $10 for members, $20 for non members

 

 

Friday 11/28/14

Open Gym from 10am to 12am

 

 

Thursday 11/27/14

Thanksgiving Off! Rest up!

 

 

Wednesday 11/26/14

Meal almost earned……..

 

“Collin”

 

Six rounds for time of: Carry 50 pound sandbag 400 meters

115 pound Push press, 12 reps

12 Box jumps, 24 inch box

95 pound Sumo deadlift high-pull, 12 reps

 

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a

Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat

operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean

Thomas, and his sister Meghan Edwards.

 

Congrats! You have now earned your meal.

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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