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8 Sit Up Abs Exercises to Build a 6 Pack and Strong Obliques
Abs Exercises will help you develop A strong core, which is essential for any athlete. Six pack abs are not – but they are fun, and also a goal for some people. CrossFit always puts function first,...
View ArticleHealthy Protein Sources to Build Muscle and Fuel Performance
Healthy Protein Sources to Build Muscle and Fuel Performance [See image gallery at www.boxrox.com] This handy list provides with a quick resource to identify and include many different types of protein...
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12 WODs of Christmas and The Brutal Version from Josh Bridges
The 12 WODs of Christmas is a fun and infamous Christmas workout for CrossFit Athletes all around the world. Like the song the “12 Days of Christmas”, complete each exercise in ascending order then...
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8 CrossFit Workouts to Build Impressive Upper Body Strength
Use these CrossFit Workouts to enhance your Upper body strength.. CrossFit is often about legs and core. These WODs are not. Not at all. Check them and get ready to wear your tight shirts: CROSSFIT...
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CrossFit Tips – How to Eat Healthy While Travelling
When travelling not only do you get to experience different places, cultures and maybe a different CrossFit Box, you also get to taste new and exciting foods. When travelling, I want to eat everything...
View ArticleDubai CrossFit Championship is Live – How to Watch, Schedule and Workouts
Now on its second year as a sanctioned event, the Dubai CrossFit Championship kicked off this morning. Playing host to top names like Jamie Greene, Sara Sigmundsdottir, Sam Briggs and Katrin...
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Mat Fraser Set to Compete at Strength in Depth
Mat Fraser has been confirmed as a competitor at Strength in Depth, the Sanctional announced earlier today. View this post on Instagram Yes you’ve read that right. The four-time champ @mathewfras is...
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Bicep Workouts to Build Muscular and Stronger Arms
These tricep and bicep workouts will help you develop stronger, bigger arms – As a rough rule, arms are split in 2/3 triceps and 1/3 biceps. Both need to be trained to achieve balanced and strong arms...
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How to Build Muscle: The 20 Rep Squat Program
Thinking about how to build muscle? The 20 rep squat program is simple, brutal and highly effective. Give it a try. WORKING OUT YOUR STARTING WEIGHT In order to determine what weight you should start...
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Healthier Foods to Eat for Weight Loss and Better CrossFit Training in 2020
When you train, without the right nutrition and healthier foods to assist recovery and fuel performance, you will simply not perform and develop according to your full potential. The whole “new year,...
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6 Inspiring Female CrossFit Athletes from Europe
Gabriela Migala 3rd Fittest teen on Earth in 2016, Individual Europe Regional Athlete in 2018 and CrossFit Games athlete in 2019. Gabriela competed at the CrossFit Games for the first time in 2016 as a...
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8 Reasons Why HYROX Is Changing the Future of Functional Fitness
The world was missing a functional fitness competition designed for everybody. A competition that went past the local gyms and beyond regions. A worldwide stage for any functional fitness athlete to...
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The Thriving CrossFit Scene in South Africa
“Howzit” from a fellow CrossFitter (or trying my best to be one) from the southern point of Africa, or rather South Africa for the geography experts. I was sitting at my Box in Mossel Bay,...
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How to Build Muscle and Strength: The 5 x 5 Program
With this series on how to build muscle and strength, you will learn which program is right for you, what to eat and how to reach your athletic goals. The first vital point is nutrition. Without a...
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Tough CrossFit Bodyweight Workouts You Can Do While Travelling
Many of us travel during the winter season so bodyweight workouts can be perfect. Whether it is for holiday or to go see relatives, access to our usual Box might be limited whilst we’re away; but we...
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Watch Sara Sigmundsdottir’s 112kg Lift at The Dubai CrossFit Championship
Event 4 of The Dubai CrossFit Championship was a 1 rep max clean and jerk. Sara took joint victory with an impressive 112kg lift. Callerina Natori also clean and jerked 112kg. Sara went into the Event...
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