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

Friday, July 30, 2010

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!

Thursday, July 29, 2010

WOD 073010

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

Wednesday, July 28, 2010

WOD 072910


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!

Tuesday, July 27, 2010

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, are awesome. :)

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

Monday, July 26, 2010

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. :)

Sunday, July 25, 2010

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!!!

Saturday, July 24, 2010

WOD 072510

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

Friday, July 23, 2010

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 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!

Wednesday, July 21, 2010

WOD 072210

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

Tuesday, July 20, 2010

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

Sunday, July 18, 2010

WOD 071910

3 Rounds
1 Minute Each Round

Push Press
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!

Saturday, July 17, 2010

WOD 071810

3 Rounds
50 Air Squats
7 Muscle Ups (14 Pull Ups and 14 Dips)
10 Hang Cleans

Friday, July 16, 2010

WOD 071710

Field Relays

Thursday, July 15, 2010

WOD 071610

5 Rounds
Run 400m
20 Sit Ups
10 Bounds

Wednesday, July 14, 2010

WOD 071510

4 Rounds
50 Wallballs
20 Kettlebells

Tuesday, July 13, 2010

WOD 071410

5 Rounds
Run 400m
5 Power Cleans
Success comes in can's...not cant's...Unknown Author

Monday, July 12, 2010

WOD 071310

4 Rounds

10 Pistols (each leg)
10 Wall Climbers
10 Ring Dips
200 Jump Ropes

Sunday, July 11, 2010

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

Friday, July 9, 2010

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

Thursday, July 8, 2010

WOD 070910

5 Rounds

5 Hang cleans
10 WB
15 Spider mans
20 Air squats
25 double unders

Wednesday, July 7, 2010

WOD 070810

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' are right...Henry Ford

Tuesday, July 6, 2010

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!

Monday, July 5, 2010

WOD 070610

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull Ups

WOD 070510

Run 400m

Turkish Get Ups
Double Unders

Run 400m at end

Sunday, July 4, 2010

WOD 070410

McCains Day!

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

Saturday, July 3, 2010

WOD 070310

4 Rounds
5 Deadlifts
10 Knees to Elbows
Run 400m

Thursday, July 1, 2010

WOD 070210

4 Rounds
1 Minute Each Rounds

Sumo High Pulls
Push Ups
Box Jumps
Kettlebell Swing

WOD 070110

10 Rounds
10 PullUps
10 Dips
10 Sit Ups
10 Squats