CrossFit Train BlackBox

SELAMAT HARI MERDEKA IN ADVANCE, MALAYSIA! 🇲🇾❤️

As we head into the long weekend to celebrate 69 years of freedom, unity, and strength, please take note of our holiday schedule:

🔴 MONDAY, 31ST AUGUST (MERDEKA DAY): We will be CLOSED so our coaches and members can celebrate, rest, and spend time with loved ones.

🟡 TUESDAY, 1ST SEPTEMBER: Huge congratulations to Team Selangor for taking 1st place overall in SUKMA 2026! 🏆🥇 Shoutout to all the incredible athletes who fought hard and represented the state—we are so proud of you!

While Selangor observes the special state holiday on Tuesday, OUR BOX WILL BE OPEN AS USUAL! 🏋️‍♂️🔥

Get your workouts in this weekend, enjoy Merdeka on Monday, fuel up with good food, and we’ll see you back on the floor on Tuesday ready to smash it! 💥💪

SO PROUD OF OUR PANGAZOU 2026 ATHLETES! 🏆❤️

What an emotional, inspiring weekend watching our family leave it all on the floor over the last few days! A massive, heartfelt congratulations to every single member who stepped up, pushed through the nerves, and completed the competition strong and safe.

A special shoutout goes to our POSTER BOY, JEN SUE, or fighting hard and taking 1ST PLACE in Team Open! 🥇🏆🔥

For quite a few of you, this was your very first CrossFit competition. Watching you step out of your comfort zone, embrace the challenge, and realize just how capable you truly are was absolute magic to witness.

Thank you for wearing our colours with so much heart and supporting each other every step of the way. We couldn’t be prouder of you all.

Salam Maulidur Rasul to everyone celebrating tomorrow! 🇲🇾✨

Enjoy the extra rest, the good food, and the time with family—and if you’re looking to get a sweat session in before or after your holiday plans, we’ve got you covered.

We are OPEN tomorrow! 🏋️‍♂️🔥
⏰ Operating Hours: 6:00 AM – 9:00 PM

No excuses to miss a workout! Drop in, get your lift in, and enjoy the rest of your day off. See you on the floor! 💪

“Can you build strength while training for endurance?” Short answer: Yes, but only if you program it right. 🧠

Trying to smash HYROX station workouts while keeping your run pace fast requires a specific approach to recovery, intensity, and volume.

We laid out the complete roadmap on our blog today: The Complete Guide to Hybrid Athlete Training.

👉 Link in bio to read and upgrade your routine!

OOOF. Faster speeds, bigger engine, same warm community. 🌅
We’re back on the track this Sunday at 7:00 AM! Coming off last week‘s mile repeats, we are shifting back into high gear—sharpening turnover and building serious speed stamina together.

Tie up your laces, bring your heart, and let’s tackle this menu as one team. 👟✨

👨🏻‍🍳 Progression Notes:
The first eight weeks built running economy through sprint mechanics, turnover work, and 5k-to-mile pace progressions. With last week’s 3 x 1 Mile at threshold paces, we are coming back around to faster speeds below race pace for a greater duration than we hit in week 6.

Swipe left for this week‘s workout menu. 📲

When: Sunday, 23/08/2026 @ 7:00 AM
Where: MPSJ Subang (Persiaran Perpaduan, USJ 5)

Come through. Drop a comment or DM us so we can save a lane for you! 🤝❤️

JUNE TRAINEE OF THE MONTH: MRIDUL 🏋️‍♂️🔥

”Not every win comes with a PR. Sometimes it’s simply having the courage to try something new.“

Meet Mridul, our June Trainee of the Month! From getting his start at the Redline Simulation to tackling bar muscle-ups and humbling sn**ch sessions, Mridul embodies what it means to put in the work, trust the process, and stay consistent.

Here’s a look into his journey over the past year:

❓ What brought you to the gym for the first time?
”The Redline Simulation event introduced me to Train. I wanted to build real fitness, learn new skills, and challenge myself beyond a typical gym routine. I found a place that pushes me to become a little better every day.“

❓ What keeps you coming back?
”The combination of great programming and an amazing community. We sweat, struggle, and celebrate wins together. It feels less like a gym and more like a second home.“

❓ A movement you used to hate but now love (or tolerate)?
”Pretty much all Olympic lifts! 😅 Snatches still make me look for the training bar every time. They‘re technical and humbling, but I’m making progress one rep at a time.“

❓ Biggest win this month?
”Attempting my first Bar Muscle-Up during a WOD, improving my squat mechanics, and sticking with sn**ch classes. Small wins add up!“

❓ Advice for beginners?
”Don’t overthink it. Everyone starts somewhere. As Coach Aziz wisely says: ‘Do the boring things consistently. That‘s where the real progress happens.’“

OOOF. Week 8 is here, and it’s time to claim what we’ve been building. 🌅

We’re back on the track this Sunday at 7:00 AM for the peak session of our cycle—three descending mile repeats.

Intervals can be tough, but you never have to tackle them alone. Week 8 is designed to push your limits, build that engine, and show you just how much stronger you’ve become over the past seven weeks. We’ll be right there running alongside you, pacing, encouraging, and celebrating every split. ⚡

Tie up your laces, bring your heart, and let’s tackle this peak session together. 👟✨

Swipe left for this week‘s workout menu. 📲
When: Sunday, 16/08/2026 @ 7:00 AM
Where: MPSJ Subang (Persiaran Perpaduan, USJ 5)

Come through. Drop a comment or DM us so we can save a spot on the line for you! 🤝❤️