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
Team WOD: 10 minute AMRAP Sled Push (2-45lb. plates on sled/ 1-45lb. plate on sled)
In teams of 2: teammates will start on opposite sides of a 50 meter run. The movement
starts with one teammate pushing the sled to the other teammate and then running back to their starting position. Then the next teammate repeats the pattern. The movement is scored as one rep for every time the sled is pushed.
Then………. Tabata L-sit holds (either completed on the pull-up bars or parallett bars)
Then………. Tabata Hand stand holds
10 minutes of lower body mobility work
30 minutes of Clean Work: 3-3-3 Squat Clean from the ground
3-3-3 Squat Clean from the low hang position
3-3-3 Squat Clean from the high hang position
Then….. 10 minute AMRAP
10 sit-ups, 10 push-ups, 10 squats, 10 pull-ups
Monday, October 20
2 rounds for time:
46 OHS (65/45)
46 Push Ups
46 Pull Ups
46 GHD Sit Ups
46 Kettlebell Swings (53/35)
46 Wall Balls (20/14)