Special Programs – CROSSFIT HELLBOX
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Fundraiser for Liliana Canales

Join us at CrossFit HellBox for a family friendly WOD to help raise money for a Rio Rancho High School teen who has been diagnosed with Leukemia. A minimum $5 donation gets you entered into a raffle for prizes. If you can’t make it to the fundraiser event at CrossFit HellBox and you would still like to donate money or a product/service to our silent auction, please call Farrah at 505-459-9708. You can also donate directly at www.giveforward.com and search DoItForLili or click the link below. [su_button url="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.giveforward.com%2Ffundraiser%2Frtzf%3Futm_source%3Dfacebook%26utm_medium%3Dfb_share%26utm_campaign%3Dphp_fundraiser_main-fraggles%26og_action%3Dhug%26ref%3Dshare-fraggles%26t%3D3&h=ATMbDKSNKcZlEq_w3Uxl6L9Yw0bjPOElQtrYeNBEiMTWyMgBYtP5W1UKHIbDaJEUhtP69DJlUYNwZfMvOdVHzy3DV-4fFGnLSk-sKfY-QSoUBR53j6-qkcQSIpXP2D6ayDbnT0Ls&s=1" target="blank" background="#FF4500" color="#ffffff" size="4" center="yes" icon="icon: gift"]DONATE NOW[/su_button] Date: April 22 Time:

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1st Pull Up Program

1st Pull Up Program [su_youtube url="https://youtu.be/-phc87Iv1sU" width="300" height="200"] This program is designed to compliment our current strength programming and shouldn't take more than 15 minutes, 3 days a week. If you have been using a band to do pull ups or jumping to do pull ups than this is the program for you. The goal of the program is to get your shoulders strong enough to perform a strict dead hang pull up...or 2 or 3. Shoulder strength is not all about your muscles ability to exert force.  Shoulder strength is about your connective tissue (ligaments, tendons, fascia) being able

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“Fix Your Shoulders”

Fix Your Shoulders This program is designed to assist with your normal strength programming by stabilizing your scapulas and putting your shoulders in the optimal position to receive weight overhead and support your body in a handstand.  With a combination of mobilizations for the Thoracic spine, stabilization exercises for the scapulas, and rotator cuff strengthening to help build strong, mobile, and durable shoulders. These exercises are to be performed on your own before the coach warms up the class or in your cool down but consistency is the key.  Whether you have shoulder pain now or you are trying to

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“Fix Your Hips”

"FIX YOUR HIPS" Now to focus on the other ball and socket joint, the hips.  We have all heard coaches say, “drive your knees out” when we squat. Well that phrase can be simplified even more by thinking “active hips” which was coined by Mark Rippetoe in the CrossFit Journal in 2008. Just like the cue of active shoulders when we do overhead squats, snatch, Jerks, etc.. we have to keep our hips active in order to prevent a lumbar collapse (rounding the back) or the knee collapse which puts a tremendous sheer force on the medial side of the knees.

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What is CrossFit HellBox Totals Test Week?

  The Why, What, and the How of Totals Test Week The first question to answer is how do we measure fitness?  Isn't that why we are all coming to CrossFit HellBox, to get fit and challenge ourselves?  Well there are many forms of fitness and we all have a natural bias towards what we are good at and what we like to do the most.  However, true fitness happens across a broad spectrum of time and modal domains. So to answer this question of what is fitness, we are going to start having a CrossFit Totals Test Week every

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