Good Luck, Gramps!


Watch BlackBox member Anthony “Gramps” McKee compete at the Masters World Cup at 6:30 p.m. on FloElite.  Click here for the FloElite live feed!  GOOD LUCK, ANTHONY!

Strength & Conditioning Day 3:

TGU x4
4 sets
A) 8-10 ring row
B) 10 Medball throw
Rest 1 min
Max 500m row

Good Luck, Angie!


Angie Bender competes at the Masters World Cup at 8:30 a.m. tomorrow!  Watch her session streaming live on FloElite.  Click Here (FloElite)  Good luck, Angie!


Strength & Conditioning Day 2:

hang Clean x2
Cl pull x3
75 burpees

Register Now For The Art of Coaching Weightlifting at BlackBox Fort Worth

The Art of Coaching Weightlifting: BlackBox Fort Worth, September 4-6, 2015
The Art of Coaching Weightlifting is a 14 hour course over 2 plus days. The course explores a comprehensive philosophy and methodology and provides the information and tools to become a better and more knowledgeable coach. This course is not an argument in semantics; it IS a course that provides complete conceptual understanding of the lifts with full explanations of how and why. The course provides instructions on teaching novice lifters from movement assessment, to introducing a safe and effective weightlifting program to your gym. The course delves into common errors and a process for analyzing lifts in order to identify the root causes of technical errors. This is followed with the introduction of a variety of exercises prescribed to correct and improve mechanics, which exercises to assign and why. The course concludes with a lecture and overview of Bulgarian versus Russian programming methods.  Limit of 20 participants.

To sign up, click here:  The Art of Coaching Weightlifting at BlackBox FW



Strength & Conditioning Day 1:

seated box jump x3
SL squat x6
8 min clock
3 Pullups
Sled push x1
30 sec plank