Welcome to CrossFit HellBox
We offer small group fitness classes with individual attention.ﾠ All workouts of the day (WOD) are scaled for each member’s age and ability.ﾠ 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.ﾠ 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.ﾠ 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.ﾠ 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.ﾠ Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds.ﾠ 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.ﾠ Routine is the enemy.ﾠ 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: rope climbs
Station work: 2 minutes at each station/ 30 sec break in between
1. Rope climbs
2. Max calorie row
3. Max double unders
4. Max hand stand push-ups
5. Max push-ups
6. Max wall balls
7. Max ab mat sit-ups
8. Max air squats
9. Max burpees
10. Max toes to bar
*2 minute break
800m group run
Overhead squat: 5x5 (work to five rep max)
EMOM: 1 push up
1 air squat
• Every minute add a rep to each exercise
• Last completed minute is your final score
2 minute break
Tabata: overhead squat