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

Friday, December 31, 2010

WOD 010111

5 Rounds
5 Burpees
10 Pull Ups
15 Push Ups
25 DoubleUnders
Our challenge this month will be 100 push ups everyday for the month of January. Also, look up healthy ways of eating like Paleo or Zone Diet. Get serious, don't let your team down. And if you have a friend that wants to do our biggest loser competition then bring them in.

Thursday, December 30, 2010

WOD 123110

Happy New Years Eve!
Dumbbell Thrusters
Ring Rows
Look up The Paleo Diet on Youtube. You can do anything for six weeks right?Come in, sign up to a team...and kick butt! Congratulations Erik for getting your Pistols without assistance!!!!

Wednesday, December 29, 2010

WOD 123010

5 Rounds
5 Handstand Push Ups
10 Weighted Lunges
15 Kettlebell Swings
20 Sit Ups
Happy Birthday Brody! First year being a teenager.

Tuesday, December 28, 2010

WOD 122910

Back Squats 3-3-3-3-3
15 Minutes
5 Pistols (Each leg)
10 Dips
10 Knees to Elbows
For Rounds

Alright, we are measuring for the rest of the week so come prepared to get man handled. Put your name on a team. Rules are, you have to be a member to join the biggest loser/Valentines Day WOD, $20 a person to join and keep each other encouraged.

Monday, December 27, 2010

WOD 122810

"Fight Gone Bad"
3 Rounds - 1 Minute Each

Push Press
Box Jump
Wall Ball
Sumo High Pull

O.K. Militants..time to start picking your "Biggest Loser/Valentines Day WOD" team. Sign up sheet is in the gym. $20 a person. We would like to get everyone's measurements and weight at the end of this week. Look up CrossFit Zone Diet and print off the article and list of foods. If you would like we can go over it and discuss possible meals that are simple and doable. Don't make eating right so difficult that it will defeat you. Make it simple and enjoyable...and a way of life, not just a temporary fix. This next six weeks will help you realize how good you feel when you eat good.

Sunday, December 26, 2010

WOD 122710

100 Pull Ups
100 Push Ups
100 Sit Ups
100 AirSquats

Saturday, December 25, 2010

WOD 122610

5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Press
Christmas is over guys....let's get busy.

WOD 122510

*For Unto you is born this day in the city of David a Saviour, which is Christ the Lord...Luke 2:11
*There is none righteous, no not one...Romans 3:10
*For all have sinned and come short of the glory of God...Romans 3:23
*Wherefore, as by one man sin entered into the world, and death by sin; and so death passed upon all men, for that all have sinned..Romans 5:12
*But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us...Romans 5:8
*For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord...Romans 6:23
*That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised Him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation...Romans 10:9-10
*For whosoever shall call upon the name of the Lord shall be saved...Romans 10:13
And that is the true meaning of Christmas...Merry Christmas, Militants!

Thursday, December 23, 2010

WOD 122410

Merry Christmas Eve!!!
We will have an 8:30 and a 2:00 but we will be closed for the rest of the day. Come on in and get a WOD in!
4 Rounds
10 Knees to Elbows
15 Box Jumps
20 Sit Ups
25 Lunges
50 Double Unders

WOD 122310

Welcome to the Christmas Eve..... Eve workout....


75 pound Power Snatch, 75 reps for time.

Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Tuesday, December 21, 2010

WOD 122210

Handstand Push Ups
Ring Dips
Push Ups
We will be closed Friday and Saturday for Christmas Eve and Christmas Day so get in the gym and get your WOD on. You all know what it feels like having too many days off. It's not worth it. Everyone think about signing up for the biggest loser/VDay WOD. Cash prize, team effort, great results and just plain fun. Please print off the CrossFit Zone Diet info and bring it in so we can work on an easy "can do" way of eating right. It's not too bad once you wrap your head around it.

WOD 122110

First Day of Winter
4 Rounds
12 Hang Cleans
21 Kettle Bells
10 Box Jumps

Sunday, December 19, 2010

WOD 122010

20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Last week until Christmas. If anyone would like to purchase gift certificates they are only $40. Also, we will have team sign ups for the biggest loser/Valentines Day WOD contest. If you have any questions on what to eat please look up "Crossfit Zone Diet" and pull up the "Meal Plans" pdf files. Print it out and bring it to the gym and I will go over it with you. It's $20 a person for the contest. All money goes into a pot for the team that wins the biggest loser and the team that wins the WOD! So, sign up, it will be fun. Remember, what ever team you pick is the team you are on for both events and only members may join the contest so if you have anyone who would like to join us have them come and try us out. If you're thinking this is going to be difficult eating good at work because people bring junk food or won't support you, try starting a biggest loser at work and make it a money prize. That always gets people motivated.

WOD 121910

4 Rounds
5 Bear Complexes
10 Handstand Push Ups
15 Air Squats
20 Sit Ups
25 Double Unders
Happy Birthday Jessica!

Saturday, December 18, 2010

WOD 121810

Workout with Doug and Chuck at 2:00
Ya that's don't get to know what you're doing...and I'm posting this an hour and a half before the actual workout...I slept felt awesome! So, come workout with Doug and Chuck and complete this fine Saturday weather with a little sweat and want of puke! Oh ya! Everyone pray for Mike, he's doing a 10K run in this weather...YUK! Constantly varying, Militants!!!

Friday, December 17, 2010

WOD 121710

5-1 minute rounds
Push Press
Double Unders
Please pray for John Parsons and his family in their time of need. We thank the good Lord above that the situation turned out like it did. Please pray daily for our cops, soldiers and all who are on the front lines. Thank you.

Wednesday, December 15, 2010

WOD 121610

Four rounds
5 Man Makers
10 Pull-ups
400 M
Something pithy......... Scottie

Tuesday, December 14, 2010

WOD 121510

Wall Climbs
Weighted Lunges
Ring Dips
Fantastic job today, Militants! Let me explain how the biggest loser challenge is going to work. It's a $20 buy in. All the money goes into the winners hat. But that will be split in two. The team of four that wins the biggest loser will win half of that pot of money. The other half will go to the team of four that wins the Valentines WOD. So don't just pick your team for the biggest loser, also pick your team to win the V-Day WOD. Members may only join the competition and remain members the whole time. The more you workout the more inches and weight you lose and the better shape you will be in for V-Day. Also, diet is just as important as working out. Everyone send me an e-mail so I can send you the Zone way of eating. Print it out and bring it to the gym and we will go over everything you need to know. The better you eat the better you feel and your weight will diminish faster. So, even if you don't think you are going to do the biggest loser challenge, join the money pot and see if your team wins the workout.

Monday, December 13, 2010

WOD 121410

4 Rounds
10 Deadlifts
25 Double Unders
15 Knees to Elbows
50 Air Squats
Great turnout today Militants! You are all doing fantastic pushing yourselves to the limits. That is what CrossFit is all about. Challenging your mind to see how far it will let you push your body. This weather should lift by the end of the week and we will get some running in I hope. See you all tomorrow!

Sunday, December 12, 2010

WOD 121310

3 Rounds
22 Kettlebell Swings
22 Box Jumps
22 Burpees
22 Wallballs

5 Rounds
22 Kettlebell Swings
22 Box Jumps
Run 400 meters
22 Burpees
22 Wallballs
We have until Wednesday before the canned food drive is over so if anyone would like to bring some canned, boxed or non-perishable food into the gym we will get it to the families in need. Thanks to all of you who have contributed to the drive. Every little bit helps.

Saturday, December 11, 2010

WOD 121210

21 Front Squats
9 Pull Ups
15 Front Squats
15 Pull Ups
9 Front Squats
21 Pull Ups
Just a little reminder if you have someone to buy for and no ideas on what to buy them, we have one month membership certificates for sale for $40 for first timers. It's a great way to start out the new year. See you all at The Box!

Friday, December 10, 2010

WOD 121110

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups

This is what is on the menu for today, Chuck will be in the gym at 2:00 PM if you want to come out and do this hero WOD today. I had a really good time in the afternoon classes, thanks to Tiffany, Sue & Gordon, Chris and Melissa. Hope to see you guys tomorrow at the 2:00 PM WOD.


Thursday, December 9, 2010

WOD 121010

8 rounds
20 seconds on 10 seconds rest
Sit Ups
Air Squats
Push Ups
Great fight tonight Tony! It was a lot of fun. Normal hours today so everyone get their workout in before the weekend hits. And thank you for the cans everyone. That was awesome.

Wednesday, December 8, 2010

WOD 120910

4 Rounds
10 Ring Dips
15 Kettlebells
20 Knees to Elbows
25 Double Unders
HOOOAHHH!!! Check out our trainer and friend Erik McKenzies "Diane" time! 3:20! That was awesome!!! Great job Erik.
My kids, Dallas and Brody want to know if you would like to bring in some cans to donate to the canned food drive at their school. Tomorrow would be the only day to bring them in but it's for a great cause. Also, we will not be having a 6:30 session with a trainer tomorrow. We will all be watching Tony kick some serious butt at his fight!!!! Everyone that is going to the fight...wear your Militia Box shirts! O.K. see you all tomorrow or at the fight.

Tuesday, December 7, 2010

WOD 120810

Handstand Push Ups

Hey, for all of you who thought I made up todays WOD, I found the name of the it. It's called G.I. Jane...and you all did fantastic. This is what we should all look like after a WOD! LOVE IT! See you all tomorrow.

Monday, December 6, 2010

WOD 120710

Hang Cleans 3-3-3-3-3
100 Burpee Pullups

Our gift certificates came in. If you would like to buy one for a friend or family member who has never been to the gym as a stocking stuffer, they are $40 for a full month. Sorry, you can't buy it and then use it for yourself, it has to be for someone who has never been here. : )

Don't forget we changed our 1:30 to 2:00 and our next WOD is 3:30,4:30,5:30,6:30. Also, I will not be in at 6:30 on Thursday, we are going to Tony's fight, but you may come in anyway and do the WOD on the board.

Sunday, December 5, 2010

WOD 120610

100 Dumbell Thrusters
5 push ups at the top of every minute
And you thought you skipped out on this one. :)
Everyone send me your phone numbers and home addresses at my email address for our contact information.

Saturday, December 4, 2010

WOD 120510

100 DB thrusters
@ the top of each minute 5 pushups
Take a good look at the above photo. Can you guess what's coming up this week?

Rest Day
Chuck will be in at 1:30 if you want to venture through the snow to get here.
Also, please send me your e-mail addresses, phone numbers and addresses to my e-mail address of so I can put it in my records. Thank you.

Thursday, December 2, 2010

WOD 120310

15 Minutes
5 Spiderman Pushups
10 Kettlebells
15 Jumping Air Squats
For Rounds
Don't forget we don't have a 6:30 class but we do have a 5:30. Also, starting next Monday our 1:30 turns into 2:00, we got rid of the 2:30 and the next one after 2:00 is 3:30. All other times stay the same. If anyone would like tickets to Tony's fight on Thursday, December 9th. Tickets are $20 and you can get them from me or Tony. They are general admission. He has 10 seats together and 20 seats together.

WOD 120210

Pull Ups
Weighted Lunges

Tuesday, November 30, 2010

WOD 120110

6 Rounds
2 Minute Farmer Carry (heavy)
12 Push Presses
12 Box Jumps
12 Sumo High Pulls

Can you believe it's December already! Challenge for the month...100 Airsquats everyday. I also wanted to add a food challenge, but I didn't want to take the joy of eating out of December but I would like to add a bit of health to it. Challenge yourself to drink 32oz to 64oz of water every day. This is going to prepare you for our challenge in January which I want you to think about. We will be doing a biggest loser challenge starting January 1st and going until Valentines Day. It will be a team challenge so seek out your team now. This will keep you all accountable and encouraged. We will weigh you and calliper you (Tony, I need your callipers) on Jan 1st. Then before the V-Day WOD we will do it again and then you and your team will do the workout together. We will do a buy in of $20 a person if you want to be in the challenge and it will go in the winners pool. Which ever team lost the most weight by percentage wins. I will put team sign ups on the board and you can choose what team you want to be on. So enjoy December because it's strict eating in January.

Also, don't forget, it's pay week. See you all tomorrow.

Monday, November 29, 2010

WOD 113010

8 rounds
20 seconds on 10 seconds off

Air Squats
Push Ups
Sit Ups

Just a little reminder that it is pay week for everyone. I would also like to tell you about some gift certificates we are making up for the gym. They will be good for anytime but I thought they would be a really good stocking stuffer and a chance to get someone you know and want in the gym to come. I would also like to tell everyone about Tony Lopez's fight on December 9th at the Qwest Arena. You may purchase tickets from him for $20. Please let me know if you are interested so he can get you the tickets. You guys did great today! WOD UP, MILITANTS!

Sunday, November 28, 2010

WOD 112910

5 Deadlifts
10 Pistols (each leg)
15 Pull Ups
20 Double Unders
November is almost over and December is just around the corner. We will be ending our situps and starting our 100 airsquats a day. You all have been doing fantastic! Hope you all had a great Thanksgiving and look forward to seeing you work off those pies and cookies.

Saturday, November 27, 2010

WOD 112810


Ring dips

This is for the most of us that didn't get into the gym on Saturday.
Plus it was Chucks request and I'm sure he's gonna do his best to beat Erik.

WOD 112710

First off if there's any BSU haters I don't wanna hear it. And I gotta say if Peterson would send me his defensive line they'd be doin burpees till "I" got tired. But anyways. Back to the WOD.
This is set up for the 1:30 crowd with Chuck but like any other day you are welcome to show up at any time. 1:30 Crowds been getting pretty busy so enjoy.

Ring dips

Thursday, November 25, 2010

WOD 112610

7 Rounds
5 Handstand Push Ups
10 Deadlifts (185#)
10 Chest to bar pullups
20 Doubleunders
There will be a 1:30 WOD if you would like to work off some of that turkey. Hope you all had a great Thanksgiving!

Thanksgiving "The Real Story"

The Geroge Washington 1789 Thanksgiving proclamation.
Whereas it is the duty of all Nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor--and whereas both Houses of Congress have by their joint Committee requested me "to recommend to the People of the United States a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness."

Now therefore I do recommend and assign Thursday the 26th of November next to be devoted by the People of these States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be -- That we may then all unite in rendering unto Him our sincere and humble thanks -- for His kind care and protection of the People of this Country previous to their becoming a Nation -- for the signal and manifold mercies and the favorable interpostions of His Providence which we experienced in the tranquility, union, and plenty, which we have since enjoyed -- for the peaceable and rational manner, in which we have been enabled to establish constitutions of government for our safety and happiness, and particularly the national One now lately instituted -- for the civil and religious liberty with which we are blessed: and the means we have of acquiring and diffusing useful knowledge; and in general for all the great and various favors which He hath been pleased to confer upon us.

And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of nations and beseech Him to pardon our national and other transgressions -- to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually -- to render our national government a blessing to all the people, by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed -- to protect and guide all Sovereigns and Nations (especially such as have shewn kindness onto us) and to bless them with good government peace and concord -- To promote the knowledge and practice of true religion and virtue, and the encrease of science among them and us -- and generally to grant unto all Mankind such a degree of temporal prosperity as He alone knows to be best.

Given under my hand at the City of New York the third day of October in the year of our Lord 1789.

George Washington

Tuesday, November 23, 2010

WOD 112410

PR ( Personal Record)
For those of you who can't do pullups I would like you to PR your Push Press.
then...burpee challenge
minute 1 = 1 burpee
minute 2 = 2 burpees
minute 3 = 3 burpees...etc...
until you run out of minute.
You may PR both if you want to.
Don't forget, we are taking Thursday and Friday off but we will be in on Sunday at 2:00. Also I made the announcement that I was dropping Friday's 5:30 and 6:30 classes. I have had a few people wish for me to keep my 5:30. I will keep my 5:30 but I will drop my 6:30 until warm weather hits again. And for those of you who I won't see tomorrow, I hope you all have a wonderful Thanksgiving and I will see you next week.

Monday, November 22, 2010

WOD 112310

10 Sumo High Pulls
20 Wall Balls
30 Box Jumps
40 Kettle Bell Swings
50 Lunges
60 Push ups
70 Air Squats
80 Pulls on the Rower
90 Jump ropes
100 Sit ups

WOD 112210

3 Rounds
10 Dumbbell Deadlifts
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses
10 Dumbbell Back Squats
50 DoubleUnders
We will be closed this Thursday and Friday for Thanksgiving weekend. Anyone may come and workout on their own if they wish. We will be open on Sunday at 2:00 normal time. Also we will be getting rid of our Friday time of 5:30 and 6:30 due to lack of attendance. We will still keep those times in the rest of the week. We will pick those times back up in the Spring.

Saturday, November 20, 2010

WOD 112110

10 Rounds for time
10 Thrusters (95#)
10 Ring push ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Friday, November 19, 2010


Dont forget we opened Saturdays up to a 130 class. Chuck is running the show so enjoy. Guaranteed to get some ab work in.

Thursday, November 18, 2010

WOD 111910

4 rounds
Box jumps
Wall balls
Row for calories

Wednesday, November 17, 2010

WOD 111810

Spiderman Push Ups
Double Unders

Tuesday, November 16, 2010

WOD 111710

20 Minutes

30 Second handstand hold
30 second squat hold
30 second L-sit hold
30 second chin over bar hold
Fantastic job Jeremy with your 165# Hang Power Snatch today!!! you all did great and hope to see you all tomorrow. This one should be interesting and I would hate for anyone to miss it, so get your butts in the excuses!

Monday, November 15, 2010

WOD 111610

Hang Power Snatch

5 Pull Ups
10 Push Ups
15 Air Squats
Once a minute every minute until your wod exceeds your minute.

Also, just to let you all know in advance, as of December 6th, we will be changing our 1:30 time to 2:00...we won't have a 2:30, and our next time after that will be 3:30. All other times will stay the same. Hope this doesn't mess with anyones schedule.
By the way, I would just like to point out the guy in the back of the gym. This just proves that The Militia Box doesn't discriminate...anyone can join.

Sunday, November 14, 2010

WOD 111410

4 Rounds
10 Turkish Get Ups
10 Jumping Air Squats
10 Knees to Elbows
10 Push Ups

Saturday, November 13, 2010

WOD 111410


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups