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 9/3/14


Back squat 1-1-1-1-1


Then 15 minute AMRAP:


Use 135lb./ 95lb. bar for all movements:

10 back squats

10 walking lunges

10 power cleans

10 front squats



Tuesday 9/2/14

“The 540”


For time:

50 over head lunges (in place) (45/25)

40 pull ups

30 thrusters (95/65)

20 burpees

10 cleans (squat) (135/95)



Monday 9/1/14 (Labor Day)

Open GYM only 10:00 to 12:00



Saturday 8/30/14

2 mile run

Instructor lead open gym/ skill work




CrossFit Journal: The Performance-Based Lifestyle Resource

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