Most Recent Articles

FRIDAY NIGHT LIGHTS

Posted by on Mar 5, 2015 in WOD | 0 comments

missionbaywithBOOMBOX

HOW ABOUT WE GO TAKEOVER MISSION BEACH ONCE AGAIN !!!?  What a great day this was !

 

Ya’ll ! Don’t forget, Friday Night Lights! Tomorrow, 6pm ! Come throwdown or just hangout and cheer on the fam ! As always, good times going down !

MARCH 14, MOVEMENT RX SQUAT AND OVERHEAD CLINIC

Dr. Theresa Larson of MOBWOD and the CF MOBILITY Staff will be hosting a clinic Next Saturday! The focus is on Squat and overhead Mobility. Make sure to check out this 4 hour clinic! The cost is $69 and is from 9:30am – 1:30pm ! THIS IS OPEN TO THE PUBLIC AND WE ENCOURAGE COMMUNITY SUPPORT.  The box will be completely closed the 14th and 15th. We will be moving the Rig.

 

CLICK HERE to register and get more info about the clinic

 

A. Skill

5:00 high hang clean drills

B. Strength

Beginner

High hang power clean

5×3

Advanced

EMOM 8:00

2 high hang cleans @ 75% of last week’s heavy single

C. Metcon

“Tiger’s Blood”

3 rounds for time of:

400m run
10 power clean and jerk 135/95

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REFER A FRIEND | BOOMBOX

Posted by on Mar 3, 2015 in WOD | 4 comments

march madness

Refer a friend through the month of MARCH and RECEIVE 50% off your April Dues ! That’s right ! Boombox would love to see some new faces and there is nothing better than a referral from our own members ! The greatest compliment we can ever receive is a referral of a friend, family member or co worker !

 

Once again, Thank you all so much for your continued support ! Looking forward to a successful year !

 

Eric

 

 

 

A. Skill

Tabata overhead weighted sit ups

B. Strength

Beginner

Split jerk

5×3

Advanced

EMOM 8:00

2 split jerks @ 80% of last week’s 3RM

C. Metcon

5 rounds for time of:

200m run
10 push press 115/75
12 OH walking lunge steps 45/25

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Tuesday at Boombox Strength and Conditioning

Posted by on Mar 2, 2015 in WOD | 5 comments

Is Fear why we fail!?

 

 

A. Skill

5:00 high hang snatch drills

B. Strength

Beginner

High hang power snatch

5×3

Advanced

EMOM 7:00

2 high hang snatches @ 75% of last week’s heavy single

C. Metcon

AMRAP 10:00

8 overhead squats 115/75
8 box jumps 24″/20″
8 hand-release push ups

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Motivational Monday… 3.2.15

Posted by on Mar 1, 2015 in WOD | 5 comments

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Skill

4 sets of:

:30 AMRAP double unders
:30 Rest

Strength

Beginner:
Back squat
3×5

Advanced:
Back squat
15:00 to work up to a 3RM

Metcon

3 rounds for time of:

50 double unders
20 thrusters 75/55

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WHY!? Because you owe it to YOURSELF !

Posted by on Feb 24, 2015 in WOD | 6 comments

Why do the 2015 CrossFit Open! For your fellow box members, for your coaches and most of all for yourself!

The List of individuals committed to testing their own fitness is growing! Join OUR community and ANYONE willing as we build and create lasting memories together ! Friday Night’s at BOTH Boombox CrossFit Locations !

 

REGISTER HERE

 

Here is a quick little read of one’s view of the CrossFit Open: CLICK HERE

 

Personally, i do the Open for the GOOD VIBES AND HIGH FIVES!!  HIGH FIVES ARE THEE BEST !!!

 

A. Skill

8×3 strict HSPU

Rest exactly :30 between sets

*Advanced athletes use a defict

B. Strength

Beginner

Press

3×5

Advanced

Split jerk

15:00 to work up to a heavy set of 3

C. Metcon

21-15-9

Shoulder-to-overhead 135/95
Box jump over 24″/20″

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