FREE WEEK!!

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I love my gym!

 

A place for sweat, grunts, moans, yelling, clapping, cheering, puking, high fives, fist bumps, occasionally swearing, big, small, tall, short, male, female, chalk clouds, the strong, the weak, the fast, the slow, good days, bad days; a place for friends... a place for you!

 

 

 

Gym Updates!

Exciting things going on at Fitness Box this month!!
First off, our gym is continuing to grow and grow! We're getting new members daily and I'm excited they will be joining the great group we already have!

We have had an average increase of 15# in everyone's Max Lifts and it's only been about a month for most! Early next week we will have our climbing rope. This will give a fun twist to some WO...Ds!
We will be continuing to bring in new equipment, which brings me to the garage sale this weekend. The sale will run from about 6:00am till 10:00am. This means we will only have ONE FREE SATURDAY WORKOUT AT 10:00AM!! Bring a friend or two or three or four.... it's FREE FREE FREE!!

NOTE: Our shirts are expected to be in tomorrow! They are all $15 each. Bring your money tomorrow to pick it up!

Isaiah 41:10 fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

The king of all measurable strengths is absolute strength, but overall the true king of strengths is mental strength.

Another great DEP Call today! Fitness Box was presented with a Certificate by Air Force Staff Sgt. J.R. Hair and Staff Sgt. David Bristow but we should be thanking them for allowing us to be apart of the preparation in the future of these young men and women.
Everyone went through a 12 min AMRAP, planning for the top 2 finishers to go head to head afterward. Turns out 3 guys, Jarrod, Tyler and Jonah, finished at the top with 166 reps. It was an exciting, fast-paced hour and I can't wait for the next one.

Previous Air Force DEP Call 4/2/13

Last Month's DEP Call was a huge hit! Everyone of the young individuals did a great job learning the movements in the workout and listened very well. Some might not have done as well as they hoped, but hopefully they have been working the last month on their weaknesses and overall fitness level. I'm looking fwd to Tuesdays DEP Call and seeing where they stand physically!! Here's a look at last month's U.S. Air Force DEP Call.

About that time again! Air Force DEP Call next Tuesday at 4:00pm at the Fitness Box!! This means our usual 4:00pm session is canceled.
If you have the slightest interest in joining our U.S. Air Force message me and I will get you in touch with J.R Hair and David Bristow. Two awesome guys that will answer your questions and get you started with a well-respected career!

04/12/13

There will only be a 5:00pm session today again. We'll still have the free community sessions at 9:00am and 10:00am tomorrow morning! Great opportunity for a make up workout (or two)! Next week we'll be back to our normal scheduled times.

Update: Jackie and Bryson will be coming home today! Now it's time to introduce Gainer (our pitbull) to his brand new little brother

Baby 'Bryson Jackson Abshire' born April 9, 2013 at 10:52pm.

7.3lbs 17.5" long

Back in the gym today.. There will be one session at 5:00pm! Hope everybody had a good workout or day off yesterday.. let's get back at it and have a solid afternoon!!

Update: Jackie is up and moving around independently now, and Bryson is eating away! Brian got to meet his little brother for the first time last night and he was soo excited!

4/6/13

Couple new faces this Saturday morning, thanks for coming out! 400m runs and a Tabata workout to kick the weekend off. Be safe everyone, see ya'll Monday!
*image: 4/5/13 Partner Workout

If you know of or are someone looking to join a gym that focuses on; the excitement of functional and dynamic exercise and lifestyle with fluid and diverse movements to bring you the best mix of endurance and strength, then give me a call! My goal is to prepare you physically, mentally and spiritually for any challenge you may face in life. You'll be trained by a knowledgeable, well-educated coach that gives you every opportunity to achieve your goal(s). Fitness Box is a community of individuals with many different goals but one objective: To achieve a HEALTHY-FIT LIFE! So come join us and see for yourself!

                WHY DO YOU WORKOUT?

3/21/13

4pm, 5pm, and 6pm group classes this afternoon.

New Movement: Ring Push Ups (incorporate into warm up)
Then- Find 1RM Power Clean

WOD:
3 Rounds for time:
10 T2B
10 Pushups
10 Pull Ups
-60 Sec Rest
3 Rounds for time:
10 Knees to Elbows
10 Hand Release Pushups
10 Chest To Bar

Post: 3 Minute Burpee Challenge!

REMINDER!

REMINDER! No afternoon sessions tomorrow 3/22, but we are scheduled to have a 7am and 11am. Please contact me if you will be attending either of these times or need to set up a different morning time. Also, NO Saturday sessions 3/23, the 9:00am and 10:00am free sessions are canceled. I will be posting at home workouts to do, or you can refer to the 'At Home/Travel WODs' tab above.

Truly been blessed with the individuals that are in and have been in the Fitness Box Gym. We are building a community of people that want to make their lives better, not just physically, but mentally and spiritually. People come and they go but if I can teach them one thing while in my gym, I hope that it is that they can accomplish whatever they set their mind to. Too many people sell themselves short and quit before they have the chance to prove themselves wrong. That's my two cents for the night. Good night Fitness Box'rs, see you tomorrow!

2/25/13

Skill/Strength: 10 min Handstand Push Up Work

WOD: 7 RDS
-3 Shoulder to overhead
-2 Tire Flips
-1 Deadlift
*Weight will be determined before the workout. Strength, strength, strength.. I'll be stressing it the entire class today.

Post: 6 minute run

BIG TIRES

Finally got the tires down to the gym! Soooo, guess what todays WOD will involve??

2/23/13

Had a great turn out for the competition at Crossfit Stacked in Johnson City. AJ did a great job representing us, and hope that he gets a chance to do it again. He finished 4th in the scaled division. It was awesome to see so many athletes come together for a great cause. I appreciate having the opportunity to judge, it was a blast!

AJ before the snatch ladder

6am class is a great way to start the morning! Guys did a great partner wod! Having 11am, 4pm, 5pm classes today. Also, going to go over certain movements with AJ in preperation for tomorrows competition. Can't wait!

*Picture: Just a little puppy love :)

Thursday's WOD

Thursday's WOD
"Life always offers you another chance, it's called tomorrow"

NO Saturday Class 02/23/13

NO Saturday class 02/23/13. We will be making our way out to Crossfit Stacked in Johnson City for a competition. Whether you're competing or just want to watch, come check it out. All proceeds are going to benefit children in Haiti. Fitness Box's own Adam Kilinski (AJ) will be there representing our FB family!

2/16 Saturday Community WOD

Had a great group yesterday for our Free Community WOD! Was a tough workout but everybody finished strong and had fun. Word is spreading around the tri-cities about Fitness Box and what we offer to our community. I'm getting more and more excited about educating Bristol and the surrounding areas about a healthy lifestyle!

10:00AM Community Workout tomorrow morning!! Come for a FREE workout and see why Fitness Box is different from any other gym in the TRI-CITIES!!
1720 Volunteer Parkway, Bristol TN

1720 Volunteer Parkway, Bristol TN

4:00 and 5:00 classes this afternoon!

WOD: AMRAP 10 min
3 bent over rows
6 pistols (alternating legs)
9 V-Ups

Post: 1200m Run
*Will be scaled accordingly*

 

4:00 and 5:00 classes today!
1720 Volunteer Parkway, Bristol, TN 37620

Skill/Strength: Goblet Squats
Complete 40 Goblet Squats (Not For Time)

WOD: Time Trial
Cover max distance, Run 9 minutes
*Scaled 6 min
*Beginner 3 min

Post Fun: ABS

4:00 INTRO, 5:00, 6:00 classes today!
1720 Volunteer Parkway, Bristol, TN 37620

Skill/Strength:
EMOTM 10 Min
5 Ring Rows
5 Push Ups

WOD: 7 RFT
21-15-12-9-6-3x Reps
-Ball Slams (30/20)
-Sumo DL High Pull (95/65)

O give thanks unto the Lord, for he is good: for his mercy endureth for ever. Psalm 107:1

We will be having a 4:00 and 5:00 class this afternoon.
1720 Volunteer Parkway, Bristol TN 37620

Skill:
10 Min of Jump Rope work
WOD:
AMRAP 20 min
-200ft Farmers Carry
-5 Box Jumps
-150 Single Unders
*Scaled: 15 min
*Beginner: 10 min, 100ft, 75 single unders

-Choose to make the change to a healthy lifestyle before you HAVE TO make the change.

Strength:
Clean & Jerk
1-1-1-1-1

WOD: 5 RFT
4-8-16-32-64
Squats
Sit ups
*Then, cover max distance running in 6 minutes

"Take care of your body. It's the only place you have to live"
-Jim Rohn

Pre: "Stress Relief"
50 Slam Balls

WOD: For Time
75x Thrusters (95#/65#)
-Do 7 Push-Ups at top of each minute
*Scaled 50x
*Beginner 25x

1720 Volunteer Parkway, Bristol TN 37620
Classes at 4:00pm and 5:00pm

Skill/Strength:
We'll be working on the push up; perfecting form and getting off those knees!
WOD:
10x 50m SPRINTS
You will take as much time to recover as needed (within reason) before doing your next sprint. Every sprint will be to max effort so be sure to take adequate breaks between repititions.
*Scaled will do 6x 50m
*Beginner will do 4x 50m
Post Workout will be core strength.

 

-1720 Volunteer Parkway, Bristol TN 37620-

Skill:
Pull Ups 5x Max Reps
WOD:
Front Squat
8-8-5-5-3
*Then 1k Run

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”
-Edward Stanley

This will be your At Home "Snow day" WOD
For Time-
Rx'd: 75 '4-count' flutter kicks
75 Push Ups
75 Squats
75 Sit Ups
75 Burpees
75 Jumping Jacks
*Scaled: will do 50 of each exercise*
*Beginner: will do 25 of each exercise*
We will resume regular class schedule tomorrow. ENJOY!

Partner WOD today!
200 Push Ups
200 KB swings
200 Squats
1000 Singles
1 person does max reps. Once maxed out, they must go directly into plank and hold until partner is maxed out with their reps. This continues with each partner until reps are complete.
Let's have fun with it!!

-Max rounds, no time limit
On the minute every minute perform
1x DL first minute, then rest
2x DL's second minute, then rest
3x DL's third minute... and so on
Continue until you cannot perform the requisite # of DL's within the minute.

Kids playing at Saturday's Community WOD





Class this morning went well! It was very fun!
"Baby Loredo" 6RFT
10 squats
10 push ups
10 lunges
100m Run
*Partner WOD: First partner does RD one, second partner RD two. Each person only does 3 RDS*

 





FREE COMMUNITY WOD IN THE MORNING AT 10:00AM!!

Brian is the coolest kid in the gym

Skill/Strength:
10 Minutes of gymnastic work
WOD:
*20 Minute Time Cap*
10 Squat Cleans (135/95)
20 Hand Release push ups
30 Double Unders (90 Singles)
40 Ball Slams (30/20)
800m Run
40 SB thruster throws (30/20)
30 Double Unders (90 Singles)
20 Hand Release Push Ups
10 Squat Cleans (135/95)

Skill/Strength:
-Deadlift into shrug (with pvc pipe)
Then 5x3 hang cleans + 1 power clean
WOD:
-AMRAP 3 min
   Box Jumps (24/18)
1 minute rest
-AMRAP 3 min
   MB Cleans (20/14)
1 minute rest
-AMRAP 3 min
   Burpees
1 minute rest
-AMRAP 2 min
   KB Swings (53/35)

Strength:

10 Minutes to find 1 rep max Push Press

-THEN 75 Wall Balls

Conditioning:

Timed 1 mile run

 

 



At home workout summer '12

Saturday Workouts

Beginning Saturday January the 12th, we will start having Free Community Workouts. This is open to all fitness levels and ages. Come see what Bristol TN's Fitness Box can offer you!!


Jackie and Shelly about to get it in!

There will be 3 classes this afternoon:
-4:00pm: Intro Class
-5:00pm
-6:00pm

Strength-
15 min to find 1rep max Deadlift
Conditioning- 6RFT
20 (10') Tire Pulls
100ft KB farmer carry (53/35)

"Life begins at the end of your comfort zone"

BJA III Doing his best Deadlift

New Years Workout!

 

Jan-> 31 Burpees

Feb -> 28 SDHP (85/55)
Mar -> 31 Thruster (85/55)
Apr -> 30 Hand Release Push Ups
May -> 31 OH Lunges (45/25)
June -> 30 Sit ups
July -> 31 Box Jumps (24/18)
Aug -> 31 KBS (53/35)
Sep -> 30 MB Cleans (20/14)
Oct -> 31 Slam Ball Slams
Nov -> 30 Push Press (85/55)

Dec -> 31 Power Clean (85/55)