Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Thursday, January 2, 2014


Please go to "" to get our new website.
You have to type it where you would type http//, not the google portion, or it won't show up.  If you can't get it on your phone or computer....Just show up to the gym anyway!! It's good for you. And invite a friend. $65 for two months of crossfit is the best deal on the earth so just do it.

Wednesday, January 1, 2014


Buy In
Row 5 Minutes
10 PVC Pass Throughs
2 Rounds
10 Ring Rows
10 Push ups
10 Jumping Air Squats
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Cash Out
LAX Ball Scapula Roll Out on wall
Our Contest has begun. There are several things we are doing. Join the board to keep track of eating good, drinking your water (48 oz), reading through the New Testament by reading 6 chapters a day. If you cheat on your diet in anyway and it's not your cheat day, you can pick from one of the 4 a mile, 50 ab rollers, 100 sit ups, 100 double Unders. Ask a trainer to explain the board for you and get your new year on track.
Also, we are keeping track of our processed sugar intake. For every gram of processed sugar you consume you have to do 1 burpee. Make it up daily or weekly. But it sure does make you think about things when it comes in the form of a burpee.
Another challenge is a rowing challenge. You have a cap of one hour a week to row, but you have to keep track of your meters. You'll see on the other writing board how to keep track of this. Just a really good way to get some extra cardio besides our daily wods.
If you know someone who wants to join, if they join in January they get February for Free!!


10 Rounds
10 Thrusters 95/65
10 Ring Push Ups

Happy New Year Militants!!! Remember, we only have a 1:00 today!
Ask us about our 6 week contest.
If you have a friend that wants to join, they get Feb. free if they join in January.

Monday, December 30, 2013

123113 WOD

6 Wall to Wall Runs
2 High Knees
2 Toy Soldiers
EMOM for 6 Min
5 Burpees

Open WOD 13.2
10 Min AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

Plank Hold for as long as you can

Sunday, December 29, 2013

123013 WOD

Row 400m
20 Air Squats
30 Sec Handstand Hold
Burgner Warmup with Barbell

5 Rounds
5 Power Snatches 95/65
10 Overhead Squats 95/65
15 Over the Bar Bupees

Practice Free Standing Handstand Pushup

Thursday, December 19, 2013

122013 WOD

Row 300m
30 Sec handstand Hold
20 Air Squats
20 Situps
10 pushups

"12 Days of Christmas"
Performed just like the song

1 Handstand Push Up
2 Pistols
3 Ring Dips
4 Knees To Elbows
5 Burpee Pull Ups
6 Box Jumps, 24/20
7 Wall Balls, 20/14
8 Kettlebell Swings, 53/35
9 Deadlifts, 115/75
10 Front Squats, 115/75
11 Clean & Jerks, 115/75
12 Turkish Get Ups, 53/35

Have a Merry Christmas

Wednesday, December 18, 2013

121913 WOD // Happy Birthday Jessica

8 wall to wall runs
2 High Knees
2 Toy Soldiers
30 Windmills forward and backward
15 Jumping Squats

Happy Birthday Jessica

3 Rounds
10 Lunges
10 Air Squats
100 Single Unders
200m row
20 Double Unders
20 Situps
20 Back Extension

3 x 45 sec Weighted Plank Holds