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Push Press 5×5

Followed by,

5x

7 Thrusters

14 Lunges

Then,

3×25 sit ups

There are still a few spots left! Sign up today!!

Power Snatch 4-6×2

Followed by,

4x

50 Double Unders

20 KB swings

200m Run

Tuesday! Get some fresh EGGS!

Every Tuesday, we have a lady from Rockin’ 4B Ranch who delivers fresh pastured eggs! And they are delicious! She drops the eggs off at 10:15am on Tuesday mornings. If you are searching for local eggs, stop by!

A1. Deadlifts x 4

A2. Pull Ups x 5 

REST 2min

Then, 

10 Burpee Pull UPs

10 TGU

100 Double Unders

10 Wall Walks

10 Burpee Pull Ups

Memorial Day WOD – Noon Class Only! Lew’s BBQ after the workout! Anyone is welcome!

The WOD – “21 Guns”

21 minute AMRAP (As many rounds as possible)

*400 meter run

21 pushups

21 box jumps (24”/20”)

15 burpees

9 pull-ups

*500 meter row can be substituted for the run based on facility space

It’s Friday!!! Remember Monday we will only have a noon class!! Have a great long weekend!

Get excited for our Memorial Day, Team Red, White, and Blue, WOD! We will only have a noon class that day AND there will be Lew’s BBQ food truck afterward! Come for some fun! Anyone is welcome, so invite your friends!

 Front Squat

5×3

Followed by, 

7 Rounds

7 KB Swings

7 Box Jumps

7 Burpees 

 

Thursday!

Snatch Heavy 1 Rep for today

Followed by, 

5 x

50m Farmers Carry

5 Wall Walks

10 Broad Jumps

Women’s Only 1st Summer Session Starts in 2 Weeks!

This summer we are excited to announce that BlackBox is opening up a 5 week summer program for Women Only (this is in addition to our current women’s class). This program will be a 5 week, intensive program. It is focused on giving you all the tools to exercise, de-stress, we will focus on nutrition (choosing locally, sustainably, and healthily). We will also focus on lifestyle choices throughout each season of life. This program is for women who are just starting out in their fitness journey and are wanting the tools to change their life to better their health!

We will have 2 summer sessions:

  • 1st Session, June 2nd – July 3rd
  • 2nd Session, July 7th – August 7th
Cost : $150/session (Child Supervision is provided!)
The class will be a Monday, Tuesday, & Thursday Class at 3:45pm! Also, we know that people take vacations during the summer, there will be a chance to make up any classes that you may miss! Email Jordan@BlackBoxStrength.com to sign up for the program!!

A1. press @12X1; 2-3×4; rest 45sec

A2. pushpress @12X1; 4-5×4; rest 3mins

Followed by,

20 TGU for time (ideally 1.5pd/1pd)

Then,

3x200m Sprints (immediately after your tgu, full recovery)

Memorial Day is this Monday! We will only have a noon class on Monday!

Get excited for our Memorial Day, Team Red, White, and Blue, WOD! We will only have a noon class that day AND there will be Lew’s BBQ food truck afterward! Come for some fun! Anyone is welcome, so invite your friends!

Deadlift 5×5 

Followed by, 

EMOM 12 min 

Odd: 5 Power Cleans

Even: 3 MU (or 9 pull ups/9 dips)

Then, 

3×25 sit ups

It’s Registration Day for the BB Littles & Kids!

8am today, we will start our registration for the BB Littles and Kids class! Get excited! If you are unable to register this morning, no worries! Registration will stay open until the class is filled! Just know that we will cap the classes once they are full, so sign up quickly!

A1. press @12X1; 2-3×4; rest 45sec

A2. weighted pull-ups cluster 2, 2, 2; rest 15sec/rest 2mins x 4

Then, 

21-15-9

Wall Balls

TTB 

Burpees

 

It’s Friday Y’all!

Front Squat Heavy 2 Reps

followed by, 

AMRAP 12 min 

100m Farmers Carry 

5 Wall Walks

20 Lunges

BB Littles and Kids Registration is Monday, 5/18, @8am!! Spread the Word!

A1. Press x 5 (rest 45 seconds)

A2. KB Jerk x10 (rest 2min)

4 Rounds of the above

Followed by,

1 mile sprint

Then,

3 min prone cobra

Competitor’s Class Informational Tonight @ 5:30pm!! Come excited!

If you are in the Competitor’s class or are interested in competing, on any level, come to this informational! It will be a great time to learn more  about how will we be programming for this upcoming year!

2 Hip + 1 Hang Snatch x 6 

Followed by, 

3 Rounds

200m Run

50 KB Swings

200m Run

then, 

Sorensen’s Test (if you didn’t do it yesterday)

Last day to order a Team Red, White & Blue T-shirt, for Memorial Day!

On Memorial day we will be hosting our first Red, White, and Blue workout! We will be closed for all classes that day except for a NOON Class! We will workout together and then eat BBQ together! Anyone is welcome to come, so invite your friends! It will be a fun day!

You can register at this website. It is FREE! If you want a t-shirt, you should order today!

Power Cleans 5×2 (heavy for today)

Followed by, 

5 Rounds

20m Bear Crawl (fwd/bkwd)

10 Burpees

Then, 

Sorensen’s Test 

 

New Class is Coming This Summer: Women’s Only 5 Week Program! Coming This June!!

This summer we are excited to announce that BlackBox is opening up a 5 week summer program for Women Only (this is in addition to our current women’s class). This program will be a 5 week, intensive program. It is focused on giving you all the tools to exercise, de-stress, we will focus on nutrition (choosing locally, sustainably, and healthily). We will also focus on lifestyle choices throughout each season of life. This program is for women who are just starting out in their fitness journey and are wanting the tools to change their life to better their health!

We will have 2 summer sessions:

  • 1st Session, June 2nd – July 3rd
  • 2nd Session, July 7th – August 7th
Cost : $150/session (Child Supervision is provided!)
The class will be a Monday, Tuesday, & Thursday Class at 3:45pm! Also, we know that people take vacations during the summer, there will be a chance to make up any classes that you may miss! Email Jordan@BlackBoxStrength.com to sign up for the program!!

 

4 Sets of the Following:

A1. Back Squat 30×1 for 5 Reps (REST 45 Seconds)

A2. Strict Pull Ups (make these challenging by loading your body) x5 (REST 2-3min)

Followed by,

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

 

Friday! – Tomorrow @ 8am Come to the Box for a FREE Yoga Class with Shannon!!

photo credit 

Front Squat 1 RM

Followed by,

MARSCO short card:

30 Push Ups

30 Air Squats

30 crunches

10 burpees

30 Push Ups

30 Jumping Jacks

30 Back Extensions

10 Burpees

30 Push Ups

30 Lunges

30 Hello Dollies

10 Burpees

10 Leg lifts

30 Air Squats

3 x max dead hang pull ups

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In Fort Worth?

Check out our sister gym, Black Box Fort Worth!