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Rocket Box Fitness

@rocketboxfitness

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Garage Gym | Family Fitness | Faith Based
Building strong bodies to serve for a purpose
Colossians 3:23 📖 EST. 2020 🇺🇸

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In 2020, when the world shut down, so did the gyms. Which meant for our family, we had to find a way to workout. From that, "The Rocket Box" was born.

We found a full gym setup on Craigslist, cleaned out an old garage, and built a space where our family and friends could workout. Rooted in our CrossFit background, we embraced the grind — only now, we do it side by side as a family.

God has blessed us with an incredible facility to share the joys, struggles, and workouts we do everyday. This isn't just a gym. It's a place of discipline, accountability, and faith.

Follow along as we work to serve each other and grow together.

#rocketboxfitness #fitness #fitnessjourney #health #workoutgrind #reels #explore #gargaegym #crossfit #endurance #athlete #training #family #familytime taken in RocketBox by @rocketboxfitness

38

4

a year ago

Competition is a staple around here and there's no better way to get competitive than a partner workout.

In this workout you and your partner do half of the total number of reps. Split it up however you think is best.

Check out more info on strategy below, but here's the workout first 👇🏻

Buy In -- 50 Cal Row

4x
30 Kettlebell swings (53/35)
4 Wall Walks
100' Front Rack KB Lunge

Buy Out -- 50 Cal row

In the 4 rounds of the workout, there's no time think. Just go. For the buy in and out of the row, you can plan ahead.

Have the first partner who rows hold a more intense pace for their 25 calories, while the second partner holds a more conservative pace. This allows the first partner to move quickly through their portion as they will have plenty of time to recover during the second partners row. It also allows the second partner to continue the workout still having some gas left in the tank.

After the middle portion of the workout, the scheme of the rower will flip. The first partner will hold a more conservative pace as they will be winded from the workout, while the second partner will empty the tank.

Or you could sprint both parts of the row. Your choice.

Either way, grab a partner and get after it!!

#fitness #partnerworkout #exercise #gym #garagegyms #workout #functionalfitness #crossfit #reels #explorepage taken in RocketBox by @rocketboxfitness

12

2

a year ago

Wednesdays mean we take it slow, but we don't take it easy.

We've been doing this workout every Wednesday for the past couple of months and really seen a huge difference in overall push and pull strength.

All you need is a pull up bar and your body. Give it a shot 👇🏻

10x
5 Pull ups
10 Push ups

#workoutwednesdays #fitness #familyfitness #garagegym #health #exercise #pushups #pullups #reels #explorepage #workout #motivation taken in RocketBox by @rocketboxfitness

10

5

a year ago

Summer sweat hits different. This one will have you ringing out your shirt by the end.

Check it out 👇🏻

40 Minute EMOM

1 - 15/12 Calorie BikeErg
2 - 100' Suitcase Carry 85/65lbs (switch hands every 50')
3 - 12/10 Calorie SkiErg
4 - 1 Power clean + 2 STOH (115/85) x3

#fitness #workout #summer #reels #explore #crossfit #hyrox #training #endurance taken in RocketBox by @rocketboxfitness

20

7

a year ago

Always a good time pushing the limits early in the week. Here's a 15 minute interval workout to test your limits 👇🏻

5x
2:00 on/1:00 off
5 Sandbag cleans (150/100)
10 Box jumps
Max calorie row in time remaining

#fitness #workout #monday #motivation #groupworkout #endurance #rowing #strength #reels #explorepage taken in RocketBox by @rocketboxfitness

13

2

a year ago

Who needs to workout on a Sunday when you can just move every weight you own?

Always great to reset for an upcoming week of the grind!

How do you reset to get ready for the next week? Drop us a comment 👇🏻

#fitness #sunday #cleaning #rogue #roguefitness #garagegym #workout #exercise #reels #explorepage #familygym taken in RocketBox by @rocketboxfitness

18

4

a year ago

Here's the secret recipe to fitness...

Show up again tomorrow (even if everything hurts)

#fitness #garagegym #explore #workout #functionalfitness #family #rocketboxfitness #reels #motivaton taken in RocketBox by @rocketboxfitness

10

1

a year ago

Clearly Sully was not impressed by my cleaning...

#fitnesshumor #fitness #cleaning #clean #weightlifting #garagegym #motivation #workout #dogsofinstagram #saturday taken in RocketBox by @rocketboxfitness

18

2

a year ago

Don't be fooled...this is exactly how fast it took me to warm up

#workout #exercise #olympiclifting #crossfit #squat taken in RocketBox by @rocketboxfitness

19

5

2 years ago

⭐️SATURDAY STARS⭐️

The fellas squeaked it out by 2 reps

Partner Workout
20 MINUTES
30 Cal (Row or Ski)
20 Chest to Bar / Pull Ups
30 Clean and Jerk (115/75)

30 Cal (Row or Ski)
20 Chest to Bar / Pull Ups
20 Clean and Jerk (135/95)

30 Cal (Row or Ski)
20 Chest to Bar / Pull Ups
10 Clean and Jerk (155/105)

30 Cal (Row or Ski)
20 Chest to Bar / Pull Ups
MAX Clean and Jerk in Time Remaining (185/135)

#crossfit #exercise #fitness #functionalfitness #saturday taken in RocketBox by @rocketboxfitness

19

0

3 years ago

Synchro Saturdays

30 Synchro T2B
6 Rope Climb
10 SB Cleans (150/100)

20 Synchro T2B
4 Rope Climb
10 SB Cleans (150/100)

10 Synchro T2B
2 Rope Climb
10 SB Cleans (150/100)

#crossfit #fitness #workout #partnerworkout #gymnastics #ropeclimb #strongman #exercise by @rocketboxfitness

30

1

3 years ago

Working on the motor

2-2-2-3 Minutes on/1:00 off

6 BMU
15/12 Cal Row
Max Clean and Jerk in time remaining (135/95

#hwpo #crossfit #gymnastics #rowing #endurance #weightlifting #cleanandjerk #fitness #workoutwednesday taken in RocketBox by @rocketboxfitness

20

1

3 years ago