April 22, 2014

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Come to BlackBox Fort Worth Saturday, May 3 for a two hour in depth Kettlebell class hosted by Diana Hamister.Diana will go over the basics of Kettlebells and tips to make your Kettlebell movements more fluid and functional.

Click here to register!

Strength & Conditioning Workout:
Power Clean + Front Squat x2+3
Push Press x8

5 sets:
4 Power Clean
200m run
Rest 90 sec

April 21, 2014

Weightlifting Weeks Workout

Day 1:
-Snatch x 100/1, 80/3, 85/2, 90/1, 95/1/3
-Front Squat x 2
-Snatch grip good morning x 4;

Day 2:
-Clean & Jerk x 95/1/3
-Clean Pull x 3

Day 3:
-Snatch with pause x 1
-Snatch Push Press x 4
-Back Squat x 3

Strength & Conditioning Workout:
Power Snatch + OHS x2+3
Single Leg Squat x8;

3 sets:
50 Jump Ropes
12 Wallballs
8 KBS
Rest 2 min

April 17, 2014

We have lots of events coming up this year! On April 26, BlackBoxFW staff will be at The Trailhead at Clearfork hosting a Kettlebell class from 12 pm – 1 pm. For more information on The Trailhead and our upcoming class, please click this LINK.

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S&C Workout:
Hang Snatch x3,
Snatch Push Press x8,
Overhead Medball toss x10;

12 min clock:
Weigth sled push x1,
rotate w/ partner