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

 

Thursday 8/28/14

 

Strict press 1-1-1

Push press 1-1-1

Push jerk 1-1-1

 

Then for time:

 

10 burpees/ quick step up speed ladder/ 10 strict press (95/65)/ quick step back

15 burpees/ quick step up speed ladder/ 15 push press (95/65)/ quick step back

20 burpees/ quick step up speed ladder/ 20 push jerk (95/65)/ quick step back

15 burpees/ quick step up speed ladder/ 15 push press (95/65)/ quick step back

10 burpees/ quick step up speed ladder/ 10 strict press (95/65)/ quick step back

 

 

Wednesday 8/27/14

 

5 minute AMRAP:

Atlas stone (ground to over the shoulder) (heavy)

 

2 minute break

 

5 minute AMRAP:

Tire flips (heavy)

 

2 minute break

 

5 minute AMRAP:

10 meter farmers carry (heavy)

 

2 minute break

 

5 minute AMRAP:

Viper log lifts (heavy)

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