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
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
50 back extensions
Mobility Class with Brant, 11am, $10 for members, $20 for non members
Open Gym from 10am to 12am
Thanksgiving Off! Rest up!
Meal almost earned……..
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.
we will be closed on thanksgiving 11/27, and we will have open gym from 10am-12pm on friday 11/28