Monthly Archives: September 2011

Filthy Friday

Friday 110930 A. Snatch practice B. WOD: “The Filthy Fifty” a.k.a. the “Chuck Norris” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push… Read more »

Totally maxed out

Thursday 110929 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 110116. Click here to read the latest Black Box Newsletter Learned exuberance “She’s not even a yogi” He has… Read more »

You got what it takes?

In preparation for the upcoming competition season, the Black Box will be implementing team training and practice. Details below: What: Kick-off meeting to discuss the plan, assess skills, and (maybe) do a team WOD. Who: Open to any members who… Read more »

She’s back!

SCHEDULING ANNOUNCEMENT: Starting Monday, October 3rd, we’re adding a 4:30-5:30pm WOD class to the schedule, Monday-Friday. Also, don’t forget that today is the first day of the weekday lunchtime class schedule splitting into two lunchtime classes: noon-1pm and 1pm-2pm. Monday… Read more »

Feel the steel

“Blue Steel” 3 Rounds of 5 Minutes Each: Row 1000 Meters Max Pushups for remainder of the 5 minutes Post pushups for each round and total. From Michael C. (pictured): The Super Spartan race was an awesome experience filled with… Read more »

Welcome to the jungle

Saturday 110924 A: Windmill Skill Practice B: “Lord of the Flies” One Pull-Up and One Handstand Pushup during the first minute, Two Pull-Ups and Two Handstand Pushups during the second minute, etc. When one move fails, keep going with the… Read more »

3 ways to go overhead

Friday 110923 Press 1-1-1-1-1 Push Press 1-1-1-1-1 Jerk 1-1-1-1-1 Try to increase the load on each rep. NBC Nightly News covers the worldwide phenomenon that was Fight Gone Bad 6, which we were so proud to be a part of:… Read more »

“Kellita”

SCHEDULING REMINDER: Starting Monday, September 26th, we’re splitting the lunchtime class into TWO lunchtime classes. Instead of 12:30-1:30pm only, we’ll have 2 WOD classes: one from noon-1pm and the other from 1-2pm! Thursday 110922 A: Deadlift 5-5-5 B: “Kellita” 3… Read more »