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Latest News

Friday

The CrossFit Open is up and running for registration. We would love to have you on our team! If you register for the open, join the BlackBox Strength and Conditioning Team!

 

Every year, since the games have been going on, I have looked forward to the Open. Not because of the competition and not because I’m super excited about doing the workouts, BUT because the camaraderie at BlackBox during the Open is amazing. Everyone uniting, encouraging, and spurring one another on towards this goal that they’ve set for themselves, is quite a site to see. This year I encourage you to sign up for the BlackBox Strength and Conditioning Team and compete in the Open. Anyone, can be apart of the BlackBox team. You don’t have to be the best CrossFitter or Olympic lifter out there. The Open is for fun and to work hard at something as a team!

 

So here are the details:

 

The CF Games Open Starts the week of February 27th! That’s in 1 week y’all! BlackBox will be hosting the workout every Friday (during the class) after the workout is released. The CF Games Open is a competition consisting of 5 workouts. Every Thursday, from February 27th to March 27th, an Open workout is posted. Everyone then has until that Monday to complete the workout and then submit your scores to the games website.

 

BlackBox will be a hosting affiliate for the games. This means, you do not need to go anywhere to compete! You will compete at your home gym!  Here is the link to register

Deadlift 5 rm

Followed by, 

7 Rounds

50m Sled pull

10 Hurdle Jumps

 

Thursday!

The CrossFit Open is up and running for registration. We would love to have you on our team! If you register for the open, join the BlackBox Strength and Conditioning Team!

 

Every year, since the games have been going on, I have looked forward to the Open. Not because of the competition and not because I’m super excited about doing the workouts, BUT because the camaraderie at BlackBox during the Open is amazing. Everyone uniting, encouraging, and spurring one another on towards this goal that they’ve set for themselves, is quite a site to see. This year I encourage you to sign up for the BlackBox Strength and Conditioning Team and compete in the Open. Anyone, can be apart of the BlackBox team. You don’t have to be the best CrossFitter or Olympic lifter out there. The Open is for fun and to work hard at something as a team!

 

So here are the details:

 

The CF Games Open Starts the week of February 27th! That’s in 1 week y’all! BlackBox will be hosting the workout every Friday (during the class) after the workout is released. The CF Games Open is a competition consisting of 5 workouts. Every Thursday, from February 27th to March 27th, an Open workout is posted. Everyone then has until that Monday to complete the workout and then submit your scores to the games website.

 

BlackBox will be a hosting affiliate for the games. This means, you do not need to go anywhere to compete! You will compete at your home gym!  Here is the link to register

 

Cone Drills/Hurdles

Then, 

Front Squat 5×7

Followed by, 

5 Rounds

8 Pull Ups

9 Slam Balls

10 Broad Jumps

It’s Wednesday! Register today for Team BlackBox!

The CrossFit Open is up and running for registration. We would love to have you on our team! If you register for the open, join the BlackBox Strength and Conditioning Team!

 

 

Every year, since the games have been going on, I have looked forward to the Open. Not because of the competition and not because I’m super excited about doing the workouts, BUT because the camaraderie at BlackBox during the Open is amazing. Everyone uniting, encouraging, and spurring one another on towards this goal that they’ve set for themselves, is quite a site to see. This year I encourage you to sign up for the BlackBox Strength and Conditioning Team and compete in the Open. Anyone, can be apart of the BlackBox team. You don’t have to be the best CrossFitter or Olympic lifter out there. The Open is for fun and to work hard at something as a team!

 

So here are the details:

 

The CF Games Open Starts the week of February 27th! That’s in one week y’all! BlackBox will be hosting the workout every Friday (during the class) after the workout is released. The CF Games Open is a competition consisting of 5 workouts. Every Thursday, from February 27th to March 27th, an Open workout is posted. Everyone then has until that Monday to complete the workout and then submit your scores to the games website.

 

BlackBox will be a hosting affiliate for the games. This means, you do not need to go anywhere to compete! You will compete at your home gym!  Here is the link to register

Dot Drills/Jumps

Then, 

Drop Snatch 4×3 

Snatch RDL 4×6

Followed by,

10 x 100m Sprints 

Full Recovery

Have you signed up for the Open yet?

The CrossFit Open is up and running for registration. We would love to have you on our team! If you register for the open, join the BlackBox Strength and Conditioning Team!

 

Every year, since the games have been going on, I have looked forward to the Open. Not because of the competition and not because I’m super excited about doing the workouts, BUT because the camaraderie at BlackBox during the Open is amazing. Everyone uniting, encouraging, and spurring one another on towards this goal that they’ve set for themselves, is quite a site to see. This year I encourage you to sign up for the BlackBox Strength and Conditioning Team and compete in the Open. Anyone, can be apart of the BlackBox team. You don’t have to be the best CrossFitter or Olympic lifter out there. The Open is for fun and to work hard at something as a team!

 

So here are the details:

 

The CF Games Open Starts the week of February 27th! That’s in 2 weeks y’all! BlackBox will be hosting the workout every Friday (during the class) after the workout is released. The CF Games Open is a competition consisting of 5 workouts. Every Thursday, from February 27th to March 27th, an Open workout is posted. Everyone then has until that Monday to complete the workout and then submit your scores to the games website.

 

BlackBox will be a hosting affiliate for the games. This means, you do not need to go anywhere to compete! You will compete at your home gym!  Here is the link to register

Ladder/Cone Drills (M drill, Box Drill, L drill)

Then,

Snatch Pull Under 4×4

Back Squat 3×10 

Followed by, 

3 Rounds

25 Wall Balls

50 Double Unders

15 Sit Ups

Monday! Get excited, Josh and Jack have collaborated to give you a 6 week program! ENJOY!

Ladder Drills, hurdles

Then, 

Hip Clean 4×2

Push Press 4×6

Followed by, 

7x 

2 Power Cleans

7 KB Swings

50m Sprint

30 second REST

Friday

Snatch work

~Take around 15 min 

Followed by, 

7x 

20 High Knees

20 But Kicks

10 Broad jumps

50m Sprint

50m Recovery Walk/Jog

Thursday

4 Sets of the following:

8 Single Leg Squats

8 Renegade Rows

REST

Then, 

AMRAP 12min

5 wall balls

5 pull ups

50 m sprint

10 wall balls 

10 pull ups

100m Sprint

15 wall balls

15 pull ups

150m sprint… etc, until the 10 min has run out. 

Wednesday

4 Sets of the Following:

3 Power Cleans

8 Single Arm Bent Over Rows

REST

Then, 

5 Rounds

20 Sit Ups

15 Slam Balls

 

Tuesday

4 Sets of the Following:

8 Single Leg Deadlifts

4 Tall Box Jumps

REST

Then, 

Death by KB Swings & Burpees 

Increasing by 1 of each, with each increasing minute. 

For example: 1st minute = 1 KB Swing, 1 Burpee

2nd minute = 2 KB Swings, 2 Burpees

Monday

4 Sets of the following:

4 Back Squats

8 Single Arm Press

REST

Then, 

5 Rounds

30 Double Unders

30 Mountain Climbers

Then,

3×1 min supermans

 

Friday

Front Squat 

5×2 

Followed by, 

4 Rounds 

20 Wall Balls

10 Pull UPs

2 TGU (each side)

Thursday

Power Clean + Clean 5×2+1

Followed by, 

6 Rounds

20 Jumping Lunges

50m Sprint 

Recovery 50m Walk

 

Wednesday

Superset the Following x 4

4 Prowler Pushes (pole to pole=1)

8 KB Swings

REST 

Then, 

4 Rounds

6 Deadlifts

3 Wall Walks

400m run

Tuesday

Power Snatch 

5×2

Followed by, 

5 Rounds

10 Burpees

20 Sit Ups

 

Thai Massage Demo, This Saturday!

This Saturday we have a treat for you! After our 9am class, we will be hosting a Thai Massage demonstration with a few specialists in town. Thai massage is an excellent form of recovery. They call it the “lazy man’s yoga”. Wikipedia says the claimed benefits of Thai massage are many, including relief from multiple ailments ranging from asthma and migraines to sprains, bruises, and anxiety. Further benefits include the relief of physical and emotional tension, ameliorated sleep, improved flexibility, a greater awareness of body and mind, and a release of blocked energy.

During Thai massage you will be fully clothed, while your massage therapist will manually manipulate your body into various positions to influence greater flexibility and recovery. Come out to learn more and get some work done! 10am, Saturday, BlackBox, be there!

Back Squat

5×2 

Followed by, 

3 Rounds 

100m Suite Case Carry

50 Double Unders

15 Pull Ups

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