WOD 010111

HAPPY NEW YEAR!!!

2:00 WOD AS USUAL

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.

WOD 123110

Happy New Years Eve!

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

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!!!!

WOD 123010

"Brody"

5 Rounds

5 Handstand Push Ups

10 Weighted Lunges

15 Kettlebell Swings

20 Sit Ups

Happy Birthday Brody! First year being a teenager.

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.

WOD 122810

"Fight Gone Bad"

3 Rounds - 1 Minute Each

Row

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.

WOD 122710

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 AirSquats

WOD 122610

"DT"

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

Why?

*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!

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....

"Randy"

75 pound Power Snatch, 75 reps for time.

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.

WOD 122210

"JT"

21-15-9

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

WOD 122010

"Cindy"

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

"Jessica"

4 Rounds

5 Bear Complexes

10 Handstand Push Ups

15 Air Squats

20 Sit Ups

25 Double Unders

Happy Birthday Jessica!

WOD 121810

Workout with Doug and Chuck at 2:00

Ya that's right...you 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 in...it 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!!!

WOD 121710

5-1 minute rounds

Row

Push Press

Bounds

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.

WOD 121610

Four rounds

5 Man Makers

10 Pull-ups

400 M

Something pithy......... Scottie

WOD 121510

10-9-8-7-6-5-4-3-2-1

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.

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!

WOD 121310

3 Rounds

22 Kettlebell Swings

22 Box Jumps

22 Burpees

22 Wallballs

"Firebreathers"

"Whitten"

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.

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!

WOD 121110

"Josh"

• 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.

Scottie

WOD 121010

"TABATA"

8 rounds

20 seconds on 10 seconds rest

Wallballs

K2E

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.

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.

WOD 120810

"Diane"

21-15-9

Deadlifts

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.

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.

WOD 120610

"Ditto"

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 themilitiabox@hotmail.com for our contact information.

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 themilitiabox@hotmail.com so I can put it in my records. Thank you.

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

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

DoubleUnders

Pull Ups

Weighted Lunges