Latest News

Tuesday: Mark your calendar

  • Halloween Dance Party/Game night! Come dressed in your best costume, for some fun on Friday October 18th at 8pm!
  • Halloween WOD on October 31st!
  • BlackBox In House Competition on November 16th! This is a Partner Competition! Boys with Boys and Girls with Girls! Sign up via email (jordan@blackboxstrength.com). More details to come!
  • BlackBox Thanksgiving Potluck! November 22nd!

Hand Stand Skill work

Then,

4 Rounds

15 KB Swings

15 Wall Balls

1 MIN Rest

Mark Your Calendar for the BlackBox October/November Events:

  • Halloween Dance Party/Game night! Come dressed in your best costume, for some fun on Friday October 18th at 8pm!
  • Halloween WOD on October 31st!
  • BlackBox In House Competition on November 16th! This is a Partner Competition! Boys with Boys and Girls with Girls! Sign up via email (jordan@blackboxstrength.com). More details to come!
  • BlackBox Thanksgiving Potluck! November 22nd!

Back Squat – 1RM

7 Rounds

5 Box Jumps

10 Overhead Walking Lunges

Rest 5 MIN, then perform 3 sets of 8 strict pullups.  If you can’t get all 8 finish your reps with negatives.

Friday

Snatch Pull + Hang Snatch + OHS 5×1+1+1

5 Rounds

2xSide shuffle from pole to pole

6 Burpees

2xCarioca from pole to pole

10 Wall Ball

5xMAX Hangs from the pull up bar: 2 left hand, 2 right hand, 1 both hands

Thursday

Back Squat 5×5 @ Monday’s Front Squat weight

6 Rounds

6 Deadlift

200m Sprint

Rest 1 min

Wednesday

Push Press 3RM, 3×3@90%

4 Rounds with partner

Wheelbarrow walk from pole to pole (each partner goes there and back)

15 Slamballs

20 Sit Ups

Rest 5 MIN, then perform 3 sets of 8 strict pullups.  

If you can’t get all 8 finish your reps with negatives.

Tuesday

Work on C&J Technique for 15 minutes, work up to metcon working weight

Then,

Every Minute On the Minute for 10 minutes

Perform 3 C&J

Try to use same weight as last week

Monday

Thanks to everyone who came out for BlackBox Dodgeball!

It was A-mazing and so much fun! 

Front Squat 5RM, then 2×5@90%

5 Rounds

15 Kettlebell Swings

5 Burpees

30 Mountain Climbers

Rest 5 min, then perform a total of 35 strict pull ups.  

Do them in as many sets as needed and/or with a band.

It’s Friday! Saturday is dodgeball day! Bring your friends!

Hey everyone! We will have our dodgeball day this Saturday! It is not a tournament, but it is a competition! We will split everyone who shows up into two teams and we will play dodgeball!! The best dressed and the last people standing after each game will get prizes! Come for some fun and invite friends! Anyone can come play!

Push Press 5RM, then 3×5 @ 90%

4 Rounds

5 Pwr Clean

5 Front Squat

200m Sprint

Thursday

Hey everyone! We will have our dodgeball day this Saturday! It is not a tournament, but it is a competition! We will split everyone who shows up into two teams and we will play dodgeball!! The best dressed and the last people standing after each game will get prizes! Come for some fun and invite friends! Anyone can come play!

Back Squat 5×3 @ Mon’s 90%

2 x Max Pull Ups *Attempt them w/o a band first, and if unable to get at least one, use a band.*

4 Rounds w/partner

100m Overhead Carry

AMRAP

5 Deadlift

20 Sit Ups

Wednesday!

Hey everyone! We will have our dodgeball day this Saturday! It is not a tournament, but it is a competition! We will split everyone who shows up into two teams and we will play dodgeball!! The best dressed and the last people standing after each game will get prizes! Come for some fun and invite friends! Anyone can come play! 

Also, the competitor’s class this week will start at 530pm!

Barbell Row 4×10

Tall Box Jumps 4×2

followed by,

21-15-9

Thrusters

Burpees

Tuesday

Hey everyone! We will have our dodgeball day this Saturday! It is not a tournament, but it is a competition! We will split everyone who shows up into two teams and we will play dodgeball!! The best dressed and the last people standing after each game will get prizes! Come for some fun and invite friends! Anyone can come play! 

Also, the competitor’s class this week will start at 530pm! 

 

Pwr Snatch + Hang Sn + Overhead Squat 4×1+1+2

3 Rounds: 3 MIN AMRAP

15 Kettlebell Squats

15 Kettlebell Swings

1 MIN Rest

Rest 5 MIN, then perform a total of 10 pull up negatives   between 5-10 secs each.  If you can do 5+ strict pull ups, work on ring dips (negatives) or practice muscle ups

A Day of Dodgeball this weekend!

Hey everyone! We will have our dodgeball day this Saturday! It is not a tournament, but it is a competition! We will split everyone who shows up into two teams and we will play dodgeball!! The best dressed and the last people standing after each game will get prizes! Come for some fun and invite friends! Anyone can come play! 

Also, the competitor’s class this week will start at 530pm! 

BSq 3RM, Then 2×3@90%

6 Rounds

5 Clean & Jerk

90 Sec Rest

Rest 5 min, then perform a total of 40 strict pull ups.  

Do them in as many sets as needed and/or with a band.

It’s Friday! Saturday is our Free WOD! Spread the word!

Superset:

Turkish Get Up 5×3 each side

Barbell Rows 5×8

Rest 90 sec between

6x100m Sprints

Rest 5 min, then perform a total of 35 strict pull ups.  

Do them in as many sets as needed and/or with a band.

Thursday 9.19.13

BlackBox  and A&M Rugby united once again!

Back Squat

3 x 5 @ Monday’s Front Squat Weight

One Leg Deadlift w/ KB

3 x 10 Each Leg

Then,

4 Rounds

10 Push Ups

50m Farmers Carry

15 Air Squats

50m Farmers Carry

Wednesday

Gymnastics Practice for 15min: Rolling, Cartwheels, Handstands, Walking, Muscle Ups, Pull Ups…

Superset:

1 arm press 3×10

1 arm row 3×10

Rest 60 sec between sets

Then, 3x90sec Alternating Bird Dogs

Page 10 of 123« First...89101112...203040...Last »

In Fort Worth?

Check out our sister gym, Black Box Fort Worth!