1.31.15 Box Brief
Yoga @ Main Line 1pm 4-WEEK PROGRAM FOR ACHIEVING HANDSTAND HAPPINESS Week 1: Balance, Handstand, and Core Week 2: Walking and Core Week 3: HSPU, Pressing, and Core Week 4: Putting it all TogetherClick here to read more Quick test: what do a successfully built house of cards and a handstand have in common? More than you think! To succeed […]
Saturday 1.31.15 WOD
WOD #1 Teams of 6 10min Row for Max Cals Rotate every 20 pulls **Score total cals WOD #2 Teams of 6 “Fight Club” 3 Rounds, 1min at each movement for max reps Wallballs (20,14) SDHP (75, 45) Box Jumps (20,20) Push Press 75,45 Row for cals 1 minute rest **Score teams lowest reps per […]
Saturday 1.31.15 Competitor WOD
Strength Snatch Complex (1RM Power Snatch + 2 OHS) WOD #1 Teams of 6 10min Row for Max Cals Rotate every 20 pulls **Score total cals WOD #2 Teams of 6 “Fight Club” 3 Rounds, 1min at each movement for max reps Wallballs (20,14) SDHP (75, 45) Box Jumps (20,20) Push Press 75,45 Row for cals […]
Friday 1.30.15 WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM) WOD 1/2 “Hansen” 5 Rounds 15 KB Swings (70,55) 15 Burpees 15 GHD Sit Ups Extra Credit 100 Banded Face Pulls
1.30.15 Box Brief
$1 Flash Sale Friday through Monday all apparel and socks (excluding hats) are on sale at the Box for $1 cash. Pick up your favorite shirt, tank or a pair of rope climbing socks for a $1. No need to have a Coach check you out, just toss the $1 in the drop box. Why […]
Friday 1.30.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM) WOD 1/2 “Hansen” 5 Rounds 15 KB Swings (70,55) 15 Burpees 15 GHD Sit Ups Special Strength 3×8 Bent Over Wide Grip Barbell Rows http://conjugatefitness.wistia.com/medias/eenou3301c Special Strength 3 x 20 Banded LAT Pull Downs **attach bands to rig, sit on floor Abs/Core 4 x 30sec. PVC […]
1.29.15 Box Brief
THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or paper publication and you’ll more often see at least one article that addresses ripped or toned abs and how to get them. […]
Thursday 1.29.15 WOD
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Extra Credit 4 x 30sec. Wall Sits
Thursday 1.29.15 Competitor WOD
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Special Strength 3×8 Deadlift 50% 1RM with green band tension Special Strength 3×6 Glute Hame Raises with hands […]
1.28.15 Box Brief
Double, Double Toil and Trouble Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders. On the surface, the double-under is simple. Grab a jump rope and let it pass under your feet twice each time you jump. When double-unders go well, they are a thing of beauty. The rope is […]
