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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

reduce your risk of a heart attack

manage your weight better

have a lower blood cholesterol level

lower the risk of type 2 diabetes and some cancers

have lower blood pressure

have stronger bones, muscles, and joints and lower the risk of osteoporosis

lower your risk of falls

recover better from a period of hospitalization or bed rest

feel better – with more energy, a better mood, feel more relaxed and sleep better.


Warm-up (No Measure)

3 Rounds

10 Air Squats

5 reverse Lunges/Leg with a knee lift.

10 Leg Swings/leg (warming up those hamstrings & hip flexors)

5 High reaches Hands overhead then toe touch.


Metcon (Time)

1 Round.

50 KB Swings

20 Russian Twists

40 KB Snatches (20 L/R)

20 Russian Twists

30 Double KB Cleans

20 Russian Twists

20 Around the World (20 L/R)

20 Russian Twists

10 Double KB Squats w/OHP

20 Russian Twists
KB should be as heavy as possible. Rest as needed. Reps do not need to be done unbroken!


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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge


Warm-up (No Measure)

500-meter row

General Warm-up


20 Minutes

A1: Pistols (5reps L/R x 5sets)

A2: Single KB Squat Clean (3reps L/R x 5sets)



Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Burpee Pull-ups

10 Ring Dips

15 Med-ball sit-ups


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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

200m jog, 500m row, or 2 min airdyne, then 3 sets of 10 wall ball, 10 on each side kb one handed muscle cleans, 10 squat jumps, 10 ring rows, Then..

3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press

Mobility/Activation/Prehab: shoulder

Skills & Drills

Ab Roll Outs (3 sets of 10 reps)

3 sets of 10 reps – Ab Roll Outs/Ab Wheels or Hollow Rocks


Push Press (5 sets of 5 reps)

A1.) Push Press – 5 sets of 5 reps, same weight across, 70-80% of max)


Single Leg KB Deadlift (5 sets of 5 reps each)

A2.) Single Leg KB Deadlift – 5 sets of 5 reps on each side, same challenge with all sets.


Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

1 Power Clean 35/65/95#

3 Front Squats

6 Push Press 35/65/95#

9 Toe To Bar


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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

400m Run then 3 rounds – 10 Air Squats, 10 Push Ups, 10 Ring Rows.

Then 3 sets of 5 reps each with and empty barbell – straight leg deadlift, bent over row, hang muscle clean, front squat, push press.

Spend 2:00 working on extra mobility.


Linda (Time)



Deadlift, 1.25 body weight

Bench Press, 3/4 body weight

Clean, 1/2 body weight

Linda (Time)


Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight


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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

3 rounds of bear crawl 40 ft, 5 inch worms, 10 air squats, 10 ring rows, then…

4 sets of 5 reps with an empty bar: bent over row, hang muscle clean, good morning, back squat

Mobility/Activation/Prehab: hip

Skills & Drills

Jones Squats (3 sets of 10 reps )

3 sets of 10 ‘Jones Squats’


Back Squat (5 sets of 5 reps)

A1.) Back Squat or box squat – 5 sets of 5 reps, adding load each set if possible.


Single Arm DB Bent Over Row (4 sets of 7 reps each )

A2.) Single Arm Dumbbell Bent Over Row – 5 sets of 7 reps on each side, same challenge across.


Metcon (Time)

3 Rounds for Time:

25 Air Squats

25 Burpees

25 Sit Ups

Cash Out/Hypertrophy

Optional ‘Cash Out’ or Hypertrophy: (No Measure)

5 minute AMRAP – 30 mountain climbers, 15 wall ball


3 sets of 12 narrow grip strict chin ups in a super set with 15 banded good mornings


11.21.18 KB

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

New Section

Testing day (AMRAP – Reps)


Max Push-ups in 2 min.

Rest 3 min

Max butterfly sit-ups in 2 min.

Rest 3 min

Max Pull-ups in 2 min. (if you can’t do pull-ups use the cable pull down with 50% of BW. Cable plates are 20 lbs ea.

Rest 3 min

Max Air Squats in 2 min

Rest 3 min.

Max 40ft. line touch sprints or 500m row in 2 min

Rest 3 min.

Get to your 1 rep max TGU in 2 min

Roll out and stretch!


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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of muscle clean, front squat, shoulder press, back squat


Thruster (5 Sets of 5 Reps)

Thruster – 5 Sets of 5 Reps – Build in weight each set to a 5 RM


Metcon (Time)

For Time:

15-12-9 Reps

Thrusters 65/95/135#

Calories on the Rower


Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 30 mountain climbers, 15 wall ball


3 sets of 12 narrow grip strict chin ups in a super set with 15 banded good mornings.


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ChalkBox Training – ChalkBox Group Class


Dynamic Warm Up (No Measure)

Dynamic Warm Up

500m Row

10 Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

Side lateral lunges

Spiderman lunges


Lunges w/a single arm reach


Handstand Push-ups (8:00 Working on HSPU or progressions)

Skills & Drills

Double Unders (No Measure)

Spend 5:00 working on Double Unders

Skills & Drills

Kettlebell American Swings (7:00 Building to a heavy weight for 5 Reps)


Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 Handstand Push Ups

20 American KB Swings 35/53#

30 Double Unders


Warm-up (No Measure)

5 Hand Release Push Ups

10 Russian KB Swings

15 Single Unders

5 Pike Push Ups on a box

10 Russian/American KB Swings

30 Single Unders


10 American KB Swings

15 Double Unders

Happy 4th of July!

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Enjoy the absolutely beautiful day, eat some good food, set off some fireworks and above all, stay safe!

These ladies and gents just endured a 40 MINUTE Workout and are ready to celebrate the day! Great job athletes!

Hero WOD-“Snipes”


9 Clean & Jerks

1 Rope Climb

8 Burpees

12 Push- Ups

40sec Plank Hold

800ft Sandbag Carry

20 Double Unders

17 WallBall Shots

Making the most of your time at Chalk Box Training.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Chalk Box Training initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.