Warning: Creating default object from empty value in /home/bbstreng/public_html/wp-content/themes/deliciousmagazine/functions/admin-hooks.php on line 160

Latest News

Friday

Clean and Jerk, heavy for today

followed by,

100 Double Unders

80 sit Ups

60 Wall Balls

400m Run

20 Pull UPs

Thursday

Deadlift 5×3

Followed by,

5 rounds

10 Burpee Box Jumps

15 KB Swings

Then,

3 min Prone Cobra

Wednesday

Overhead Squat 5×3

Followed by,

30-20-10

Lunges

Sit Ups

Push Press

Tuesdsay

AMRAP 8min

5 Power Cleans

Followed by,

3 rounds

15 Pull UPs

50 Double Unders

Then,

3x Max Plank

Monday

Back Squat 5, 4, 3, 2, 1 …. Until you reach a heavy 1 Rep for today

Followed by, 

5 Rounds

8 Burpees

100m Sprint 

100m Recovery

 

Friday

Snatch Heavy for today

Followed by,

Partner work

3x

25 KB Swings

AMRAP Double Unders

(score = total double unders)

Then,

3×10-20 Hallow Bodies

Thursday

Push Press 6×3 

Followed by, 

5 sets of the following

5 Power Cleans

10 Wall Balls

100m Sprint

100m RECOVERY walk

Wednesday

3-4 Sets of the Following:

12 Split Squats with Rear Foot Elevated

4 Burpee Broad Jumps

REST

Then, 

4x400m Sprint (AD/Row/RUN)

 

Tuesday

4 Sets of the Following:

8 Strict Pull UPs

8 Heavy KB Swings

REST 

Then, 

5x

100m Heavy Farmers Carry 

50 Double Unders

Then, 

75 Sit Ups

Monday

5 Sets of the Following:

5 Back Squats

5 Tall Box Jumps

REST

Then, 

3 Rounds

3 min AMRAP

5 Burpees

5 Pull UPs

5 Thrusters

REST 1 min after each 3 min AMRAP

BlackBox’s Athlete of the Month: Zack Damon!

Tell us your full name:

Zack J. Damon

 

Do you have a gym name or nickname?

#2, Dos, or PR City

 

What is your occupation?

3rd year Sport Management PhD student

 

What made you decide to workout at BlackBox? 

When I first moved to Texas I was looking for a gym that offered a great atmosphere, high quality coaching, and a sense of community.

 

How long have you been training at BlackBox?

Just over two years.

 

What do you love most about BlackBox? 

I would have to say definitely the people! Whether it’s the coaches always being able to answer a question or the other people working out, everyone is willing to help each and genuinely cares for each other.

 

What results have you seen so far? What has been your greatest achievement at the box? 

I have seen some pretty good results in increasing my overall strength and technique. I also have hip issues which have been aided greatly through working out at BlackBox! My greatest achievement would be taking first place in the Naturally Fit Powerlifting meet for the 220lb raw division, July 2014.

 

What is your fitness background?

I played baseball my whole life and had a tryout with the Atlanta Braves back in high school and attempted to walk on at Georgia Southern University. I also played volleyball in high school. I started CrossFit back in 2008 and been involved in it in some capacity since.

What are your training goals?

To continue to increase my main lifts, and also to lean out now that a good strength base has been built.

 

Do you have a favorite workout or lift?

Anything with a barbell! Especially back squat! (No seriously!) I do like pull-ups and kettle bell swings too.

 

Tell us about your favorite memory at BlackBox: 

It is hard to pick just one. I think any of the gatherings we have outside of the gym are always a great time to get to know everybody a bit more. They are always fun and it’s interesting to hear how diverse everyone’s lives are, yet we share the connection through BlackBox!

What are your “words to live by”: 

“Experience is a hard teacher because she gives the test first, and the lesson afterwards.” “You’re going to get out it what you put into it, so why not put everything you can into it?”

 

What is your favorite hobby/pastime? 

Other than lifting, I enjoy baseball when I used to coach it, and when I can play guitar. I also enjoy traveling.

 

What’s your next adventure in life? 

Passing my comprehensive exams and dissertation proposal!

 

Tell us something we don’t know about you: 

A few years ago I was asked to join a band as their lead guitarist. I was already halfway through my master’s though and had to decline. I also one day hope to own my own strength and conditioning facility.

Workout:

20 TGU for time (challenging wt)

Followed by,

1000m Row/AD/RUN

Immediately after…

3 rounds

4 Wall Walks

10 Pull Ups

1 Bear Crawl (fwd/bckwd)

 

Meet Zack! Our Athlete of the Month!

Tell us your full name:

Zack J. Damon

 

Do you have a gym name or nickname?

#2, Dos, or PR City

 

What is your occupation?

3rd year Sport Management PhD student

 

What made you decide to workout at BlackBox? 

When I first moved to Texas I was looking for a gym that offered a great atmosphere, high quality coaching, and a sense of community.

 

How long have you been training at BlackBox?

Just over two years.

 

What do you love most about BlackBox? 

I would have to say definitely the people! Whether it’s the coaches always being able to answer a question or the other people working out, everyone is willing to help each and genuinely cares for each other.

 

What results have you seen so far? What has been your greatest achievement at the box? 

I have seen some pretty good results in increasing my overall strength and technique. I also have hip issues which have been aided greatly through working out at BlackBox! My greatest achievement would be taking first place in the Naturally Fit Powerlifting meet for the 220lb raw division, July 2014.

 

What is your fitness background?

I played baseball my whole life and had a tryout with the Atlanta Braves back in high school and attempted to walk on at Georgia Southern University. I also played volleyball in high school. I started CrossFit back in 2008 and been involved in it in some capacity since.

What are your training goals?

To continue to increase my main lifts, and also to lean out now that a good strength base has been built.

 

Do you have a favorite workout or lift?

Anything with a barbell! Especially back squat! (No seriously!) I do like pull-ups and kettle bell swings too.

 

Tell us about your favorite memory at BlackBox: 

It is hard to pick just one. I think any of the gatherings we have outside of the gym are always a great time to get to know everybody a bit more. They are always fun and it’s interesting to hear how diverse everyone’s lives are, yet we share the connection through BlackBox!

What are your “words to live by”: 

“Experience is a hard teacher because she gives the test first, and the lesson afterwards.” “You’re going to get out it what you put into it, so why not put everything you can into it?”

 

What is your favorite hobby/pastime? 

Other than lifting, I enjoy baseball when I used to coach it, and when I can play guitar. I also enjoy traveling.

 

What’s your next adventure in life? 

Passing my comprehensive exams and dissertation proposal!

 

Tell us something we don’t know about you: 

A few years ago I was asked to join a band as their lead guitarist. I was already halfway through my master’s though and had to decline. I also one day hope to own my own strength and conditioning facility.

Workout:

3-5sets of the following

3 Power Cleans

5 Broad Jumps

REST

Then,

3-5 sets

10 Deadlifts

100m Sprint

100m Recovery Walk

Meet our Athlete of the Month! Zack Damon!

Tell us your full name:

Zack J. Damon

 

Do you have a gym name or nickname?

#2, Dos, or PR City

 

What is your occupation?

3rd year Sport Management PhD student

 

What made you decide to workout at BlackBox? 

When I first moved to Texas I was looking for a gym that offered a great atmosphere, high quality coaching, and a sense of community.

 

How long have you been training at BlackBox?

Just over two years.

 

What do you love most about BlackBox? 

I would have to say definitely the people! Whether it’s the coaches always being able to answer a question or the other people working out, everyone is willing to help each and genuinely cares for each other.

 

What results have you seen so far? What has been your greatest achievement at the box? 

I have seen some pretty good results in increasing my overall strength and technique. I also have hip issues which have been aided greatly through working out at BlackBox! My greatest achievement would be taking first place in the Naturally Fit Powerlifting meet for the 220lb raw division, July 2014.

 

What is your fitness background?

I played baseball my whole life and had a tryout with the Atlanta Braves back in high school and attempted to walk on at Georgia Southern University. I also played volleyball in high school. I started CrossFit back in 2008 and been involved in it in some capacity since.

 

What are your training goals?

To continue to increase my main lifts, and also to lean out now that a good strength base has been built.

 

Do you have a favorite workout or lift?

Anything with a barbell! Especially back squat! (No seriously!) I do like pull-ups and kettle bell swings too.

 

Tell us about your favorite memory at BlackBox: 

It is hard to pick just one. I think any of the gatherings we have outside of the gym are always a great time to get to know everybody a bit more. They are always fun and it’s interesting to hear how diverse everyone’s lives are, yet we share the connection through BlackBox!

 

What are your “words to live by”: 

“Experience is a hard teacher because she gives the test first, and the lesson afterwards.” “You’re going to get out it what you put into it, so why not put everything you can into it?”

 

What is your favorite hobby/pastime? 

Other than lifting, I enjoy baseball when I used to coach it, and when I can play guitar. I also enjoy traveling.

 

What’s your next adventure in life? 

Passing my comprehensive exams and dissertation proposal!

 

Tell us something we don’t know about you: 

A few years ago I was asked to join a band as their lead guitarist. I was already halfway through my master’s though and had to decline. I also one day hope to own my own strength and conditioning facility.

Workout:

3-4 Sets of the following

Pull Ups x 7-10

Overhead Weighted Walking Lunges x 20

Followed by,

50 Double Unders

10 Burpees

40 Double Unders

 10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

Tuesday! Today is the first day of the Challenge! You can still sign up today! Make sure you read the details!

READ HERE for more details and email jordan@blackboxstrength.com to sign up! 

Workout:

Power Snatch 5×2

Followed by,

3 Rounds

400m Run

20 Sit Ups

20 KB Swings

Happy Labor Day! There will only be a 430pm class today! Come to the Box for some FUN!!

Remember: Tuesday, September 2nd, is the beginning of our Recovery Challenge!

Email Jordan@BlackBoxStrength.com to sign up! 

 Workout: Bear Complex

5 rounds of 7 sets of the following sequence:

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

The goal is to complete each round without setting the barbell down. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.

Page 1 of 13012345...102030...Last »

In Fort Worth?

Check out our sister gym, Black Box Fort Worth!