Most Recent Articles

REFER A FRIEND | BOOMBOX

Posted by on Mar 3, 2015 in WOD | 2 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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BoomBox Strength and Conditioning | 2.24.14

Posted by on Feb 23, 2015 in WOD | 6 comments

lululemon

The Crew with Coach Cags at the lululemon Grand opening! We had a great time enjoying the company of family, friends, community and the lululemon staff! -Thanks !

ONCE AGAIN

Don’t forget to enter the 2015 CrossFit Open ! REGISTER HERE

Here are a few reasons why you should do the open !!!!! Don’t miss out!

 

 

Skill

5:00 high hang snatch drills

Strength

Beginner:
Power snatch
5×3

Advanced:
High hang snatch (Position 1)
15:00 to build to a heavy single

Metcon

AMRAP 12:00

40 double unders
15 KB swings 70/53
12 burpees to 6″ target

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