WOD 073110

3 Rounds

1 Minute Each

Ball Throws

Knees to Elbows

Box Jumps

DB Snatches

Jump Rope

Rest 1 Minute

Met some fantastic friends and fellow CrossFitters from CrossFit FTP out of Spokane, WA and had the honor of working out with them today. They are doing something right over there at FTP. Erin and Jason, it was an honor to meet you.

Jonah, Joe, Luke, Calen and Noni did two WOD's today! Nice job Militants! And we welcomed some newcomers that we hope will come back to us, Calen, Shane, Chris and Renee. Welcome to the Box!

WOD 073010

50-40-30-20-10

Double Unders

Sit Ups

This is teamwork at its finest! You all did a FANTASTIC job today! I'm so proud of all your hard work!

Most people don't run far enough on their first wind to find out they've got a second...William James

WOD 072910

"Conman"

800m Run

3 Rounds

15 Manmakers

15 Wallballs

15 Pull ups

30 Push ups

Farmer Carry 400m

Fantastic lift Jeremy! He did a 215 DL for 12 rounds. And Ray and Alex thought they were doing 125# but they were really doing 135#. Nice job Militants!

WOD 072810

20 Minutes

5 Deadlifts

10 Lunges

15 Ball Slams

Count Rounds

Good Job Luke for kicking all our butts today on rounds for sprints. Luke got 16 rounds. Yes,Luke...you are awesome. :)

It's so hard when you have to but so easy when you want to...Annie Gottlier

WOD 072710

10m sprints

minute 1 - 1-10m sprint

minute 2 - 2-10m sprints

minute 3 - 3-10m sprints

Continue this until your sprints last the full minute. Try to get as many sprints in your one minute as you can. Rest until the top of the minute to start your next round.

We'll miss you Connor! At least we still have Jarod and Alex! Make us proud. :)

WOD 072610

"Max Minutes"

Max Wall Balls in 1 Minute

Rest 4 Minutes

Max Box Jumps in 1 Minute

Rest 4 Minutes

Max Burpees in 1 Minute

Rest 4 Minutes

Max Double Unders in 1 Minute

Rest 4 Minutes

Max Sit Ups in 1 Minute

All right Connor Sheets, future Air Force stud. We are going to miss you. Good luck at boot camp, we will all be praying for you. You better come back to see us. I'm proud to have been involved in training you to go fight for our country. Make us at The Militia Box proud! Hooahh!!!

WOD 072510

Has anyone seen this girl?
We miss you Kim. U can quit with vacations anytime now!
1 minute Rounds

WOD 072410

100 Clean and Jerks

at the top of every minute do 3 Burpees

Ya..That's right..Luke got Kipping Pullups today! Hooahh! Nice Job Luke.

When you are through changing...you are through...Bruce Barton

Growth is the only evidence of life...John Henry Newman

WOD 072310

100 Pull Ups

100 Push Ups

100 Air Squats

100 Sit Ups

Congratulations to Shawn for graduating to a 20"box, 35lb KB, and guy push ups! Hooahh!

Janice is showing true Militant spirit by pushing through her WOD's with a busted wrist!

Good job everyone! Keep up the Fight!

WOD 072210

21-18-15-12-9-6-3

Kettlebell

Box Jump

Push Ups

The only difference between a rut and a grave is the dimensions...Ellen Glasgow
It is not necessary to change. Survival is not mandatory...W. Edwards Deming

WOD 072110

Run 400m

4 Rounds

5 Deadlifts

9 Pull Ups

13 12" Burpees

Run 400m at end

He who rejects change is the architect of decay. The only human institution which rejects progress is the cemetary... Harold Wilson

Keep up the fight Militants!

WOD 072010

As many rounds as you can in 15 Minutes of

5 Dips

7 Weighted Lunges (ea leg)

9 Double Unders

WOD 071910

3 Rounds

1 Minute Each Round

Push Press

Row

Sumo High Pull

Box Jumps

Wall Balls

1 Min rest between each round

There has been a lot of questions about only being here one or two weeks out of a month and only paying for the partial month. That is not one of our payment options. It's either pay per session or pay monthly. If you are only here one or two weeks out of a month please pay for the month and get as much out of the time you are here as you can. Thank you for making our gym so great, Militants!

WOD 071810

3 Rounds

50 Air Squats

7 Muscle Ups (14 Pull Ups and 14 Dips)

10 Hang Cleans

WOD 071710

Field Relays

WOD 071610

5 Rounds

Run 400m

20 Sit Ups

10 Bounds

WOD 071510

4 Rounds

50 Wallballs

20 Kettlebells

WOD 071410

5 Rounds

Run 400m

5 Power Cleans

Success comes in can's...not cant's...Unknown Author

WOD 071310

4 Rounds

10 Pistols (each leg)

10 Wall Climbers

10 Ring Dips

200 Jump Ropes

WOD 071210

5 Rounds

5 Dumbbell Dead Lifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Squats

Wait two minutes between each round and raise your weight each round.

WOD 071110

Run 1 Mile

100 Pull ups

200 Push Ups

300 Air Squats

Run 1 Mile

Wod 071010

Walking Lunges 100ft

21 Pull ups

21 Sit Ups

Walking Lunges 100ft

18 Pull Ups

18 Sit Ups

Walking Lunges 100ft

15 Pull Ups

15 Sit ups

Walking Lunges 100ft

12 Pull Ups

12 Sit Ups

Walking Lunges 100ft

9 Pull ups

9 Sit Ups

Walking Lunges 100ft

6 Pull Ups

6 Sit Ups

Fear cannot take what you won't give it...Christopher Coan

Panic at the thought of doing a thing is a challange to do it...Henry S. Haskins

WOD 070910

5 Rounds

5 Hang cleans

10 WB

15 Spider mans

20 Air squats

25 double unders

WOD 070810

"Tabata"

8 rounds

20 seconds of work 10 seconds of rest

Air Squats

Push Ups

Sit Ups

Box Jumps

Make the most of yourself, for that is all there is of you...Ralph Waldo Emerson

Whether you think you can or think you can't..you are right...Henry Ford

WOD 070710

5 Rounds

5 Handstand Push Ups

10 Deadlifts

15 Burpees

Happy Birthday Dan!

Congratulations Libby for getting your first 3 kipping pull ups today!

Welcome all our new members. You all make this gym great!

WOD 070610

21 Thrusters

21 Pull Ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull Ups

WOD 070510

Run 400m

21-18-15-12-9-6-3

Turkish Get Ups

Canoes

Double Unders

Run 400m at end

WOD 070410

McCains Day!

We have no idea what he's gonna put you guys through. Enjoy!

WOD 070310

4 Rounds

5 Deadlifts

10 Knees to Elbows

Run 400m

WOD 070210

4 Rounds

1 Minute Each Rounds

Sumo High Pulls

Row

Push Ups

Box Jumps

Kettlebell Swing

WOD 070110

10 Rounds

10 PullUps

10 Dips

10 Sit Ups

10 Squats