Starting on Monday we will be having a new strength and conditioning class at Noon! (12:00 pm) This class will be held Monday, Wednesday, and Friday.
Workout:
Hang Sn x3
FS x4
Followed By:
5 sets
6 pwr Cleans
200m row
Rest 1 min

Starting on Monday we will be having a new strength and conditioning class at Noon! (12:00 pm) This class will be held Monday, Wednesday, and Friday.
Workout:
Heavy KB swings x8
Windmills x6 each side
Wt Plank x3
Followed By:
3 sets
400m run
Bear Crawl length of gym
10 swings
Bear Crawl back to door

Starting on Monday we will be having a new strength and conditioning class at Noon! (12:00 pm) This class will be held Monday, Wednesday, and Friday.

Workout:
Box Jumps x8
Single LEg Sq x6
Super Mans x12
Followed By:
6-8 sets
:30 AD/Row sprints
Full Recovery

Workout:
KB Snatch+Clean x4+4 each arm
TGU x4 each arm
Followed By:
5 sets
10 wt lunges
100m farmers carry
Rest 90 seconds

Blake has been coaching our morning classes for the last couple months. I think its time we get to know him…

Hey BlackBox family!

Dutch has asked me to write an article introducing myself to you guys, so here we go!

My name is Blake Dunson. My life outside of BlackBox and training consists of spending
time with my fiancée, family, and friends. I’m also a Senior and full-time student at Texas
Wesleyan University. I am a really active type of person and enjoy doing pretty much anything
outdoors or that involves a lot of movement. When I’m not training I enjoy flag football,
basketball, and bicycling. If it’s fun and active, I’m down.

You could say that my fitness journey began early on since I have always been involved
in some type of sport whether it was baseball, basketball, or football. I played in high school and was lucky enough to play collegiate level baseball for one year and basketball for 2 years at Texas Wesleyan University. I would say that my fitness philosophy and level has really grown within the past two years. I started CrossFit in the summer of 2012 to train for the upcoming basketball season. I immediately fell in love with different functional movements and really enjoyed Olympic lifting. I got my CrossFit level 1 certification in May of 2013 and began coaching in my hometown of Burleson. I continued my training this summer at BlackBox and
noticed immediate gains in my Olympic lifts (thanks Dutch) and conditioning. It’s interesting to me that my vertical jump is higher now than when I played basketball (this stuff works people!).

This past summer my old select basketball coach called me up one day to just chat and
mentioned that he knew a gym owner that was looking for trainers. I reached out to Dutch,
had a formal interview, started working out with the 6am class (which is a great group of
people btw) and am now coaching that class. As soon as I walked into BlackBox and saw the
platforms, noticed the unique smell, and became close with the morning crew, I knew this was
where I wanted to be. I know it sounds corny but when you’re passionate about strength and
conditioning I guess you notice these things.

Something people may not know about me is that I was born in the same hospital as
country singer star, Alan Jackson in Newnan, GA right outside of Atlanta (I wasn’t born in TX but I got here as quick as I could haha). My favorite healthy food would have to be steak and sweet potato. My guilty pleasure food is hands down chocolate chip cookies. My favorite music to listen to while working out is Eminem. Some words I live by daily are found in Colossians 3:17, “And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him,”. I’m excited to be here at BlackBox and look forward to meeting more of you guys and helping you along the way of your fitness journey!

Workout:
Clean+Push Press x3+6
Cl Pull x5
Followed By:
1000m row or 50 cal AD
3 sets
10 burpees
20 KB swings

Weightlifting: Don’t forget to wear your singlets this week. Its important to get comfy in it and training with your team is the best way to do that.
Day 1:
Snatch 85% 3×1
Pwr Cl+Jerk 75% 3×1+2
FS Clean Max 3×2

Day 2:
Snatch 75% 3×1
Cl&J 80% 3×1
Cl Pull 90% 3×2

Day 3: Optional Day
Pwr Sn 65% 2×2
Cl&J 70% 3×1
Sn Pull 80% 3×2