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

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

Friday, November 12, 2010

WOD 111310

1:30 workout with Chuck
5 Rounds
7 Muscle Ups
21 Burpees
We usually have a rest day on Saturdays but Chuck is in the gym at 1:30 so you all are more then welcome to join him every Saturday. You can replace muscle ups with pullups and dips so don't freak out. : )

Thursday, November 11, 2010

WOD 111210


5 rounds
400 meter run
Overhead squat 15 reps

WOD 111110

Handstand Pushups
Ring Dips
Push Ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. We at The Militia Box feel it's a great honor to be celebrating all the soldiers, past, present and future who fight for our freedoms. May we never forget that freedom has never been free. HooAhh!!!

Tuesday, November 9, 2010

WOD 111010

Power Clean 5-3-3-1-1

Double Unders
Sit Ups

Welcome to The Militia Box Chris, Kathy and Mickie! Hope you enjoyed your first day. You will get to know everyone and get use to the organized chaos, I promise. Nice job everyone with the WOD and hope to see you tomorrow. I'm trying to be nice after the agony I caused on Monday. So, show up and enjoy this one, you never know when my nice side might disappear.

Monday, November 8, 2010

WOD 110910

3 Rounds
(Rower decides the length of the round)
Row (200m)
Push Press
Knees to Elbows
Sit Ups
Constant Time.
Welcome back Dan and Luke and Jason! It's good to see your faces in the gym!

Sunday, November 7, 2010

WOD 110810

For 30 Minutes
30 KettleBells
25 Wallballs
20 Box Jumps
Count Rounds

Hey, for those of you who want to get rid of your Halloween candy, Kathy is donating candy to the soldiers who are fighting our war for freedom. They hand the candy out to little kids on the streets in the Middle East...Why might you ask, because we are the good guys that's why. Also, I don't have most of your phone numbers or e-mail addresses. If you could please write those on a spreadsheet that I will have in the gym this week I would appreciate it. Thank you.

Saturday, November 6, 2010

WOD 110710

20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3 minutes between rnds

Friday, November 5, 2010

WOD 110610

Rest Day

Thursday, November 4, 2010

WOD 110510

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one year after the murderous rampage.

WOD 110410

4 Rounds
10 Burpees
20 Push Ups
30 Sit Ups
40 Air Squats
Run 400m

Tuesday, November 2, 2010

WOD 110310

5 Rounds
50 Wallballs
25 Pull Ups
I would like to congratulate Tiffany, Terra, Pete and Mike today for getting their doubleunders. If I missed any of you, I'm proud of you too. You all did a great job. I would like to welcome and thank Erik McKenzie for taking over my 5:30 and 6:30 classes on Wednesdays. It gives the kids and I a chance to make it to church. Erik is a great coach and you all are going to love him. A lot of you have purchased sweatshirts and t-shirts, thank you. We have plenty left if any of you would like to buy one. Just let me know. It's getting cold and those sweatshirts are nice and warm. Keep up the great job on the sit ups least their not burpees.

Monday, November 1, 2010

WOD 110210

10 Thrusters
50 DoubleUnders
8 Thrusters
40 Double Unders
6 Thrusters
30 DoubleUnders
4 Thrusters
20 DoubleUnders
2 Thrusters
10 DoubleUnders
Wow! Alot of weight was thrown around today in the gym. You all did fantastic. Erik and Jason both were able to pull a 405# Deadlift! Great Job Militants! Also like to remind you it's pay week for those of you who haven't paid yet. Don't forget if you would like to buy a t-shirt or sweatshirt at the same time we have plenty left just let me know. Great Job guys and I'll see you in the gym. WOD UP Militants!