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 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 10/27/14

For Time:

400m weighted run (pick your poison on the weight with approval from your trainer)

In and outs up the speed ladder to 40 KB swings (53/35) then in and outs back down the ladder

400m weighted run

Bunny hops up the ladder to 30 goblet squats (53/35) then bunny hop back down the ladder

400m weighted run

Right footed hop up the ladder to 20 alternating KB ground to overhead then left foot hop back

400m weighted run



Saturday 10/25/14

10 minutes of work on upper body mobility


CINDY:  20 min AMRAP

  5 pull ups, 10 push-ups, 15 squats



Friday 10/24/14


800m run then 21 ring dips

400m run then 15 ring dips

200m run then 9 ring dips


Not Timed:

Then……. 60 reps on the GHD machine (switching every ten reps between back extension and GHD sit- ups)







we will be having a halloween party on NOV 1 from 6-10pm?

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