WOD 020111

15 Thrusters @135#

15 weighted pullups @ 35#

21 Thrusters @ 95#

21 weighted pullups @ 20#

36 Thrusters @ 65#

36 Pull Ups

Weights and pullups are modified to fit your abilities so don't worry. Challenge for the month of February is 100 lunges everyday (50 each leg). I would also like to let you all know that we will not be here Friday afternoon. There will be an 8:30 and a 2:00 with Chuck, but 3:30, 4:30 and 5:30 will not have a coach. Please still come and do the workout and post your times on the board. We have done it before and if you all show up you can keep each other safe. It will be like this next Thursday and Friday also so it will be good practice.

WOD 013111

Run 400

50 Box Jumps

50 Kettlebells

Run 400m

50 DB Hang Cleans

50 Sit Ups

Run 400m

It's pay week once again. And with it I bring an announcement. We will be raising our rates on March 1st to $65 a month for 18 and older and $50 a month for 17 and younger. The good news is if you are a member before that date you will be grandfathered into the old price as long as you are a member with us. We did not want to raise our rates but with the expansion that is hopefully in the near future since we are busting at the seams, we need to be able to pay for it. We are blessed to still be the cheapest gym in the valley and we aim to stay that way. Keep it up Militants! By the way...Congratulations Ryan Forrest for getting your muscle-ups! Who's next...

WOD 013011

100 Dead lifts

@ the top of each minute U owe 10 Push ups

Watch your reps. If you are getting too many per minute your cheating yourself. If it's too light we tend to do the lift unsafe so police yourself out there.

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OPEN GYM...HAVE FUN!

WOD 012811

21-18-15-12-9-6-3 and 1 more just for fun

Bent over rows

K2E

Dbl unders

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4 Rounds
10 Chin Ups
10 Dips
10 Jumping Air Squats

Run 800M at the end of WOD
Great lift Bailey! Tony got his pistols! Great job!

WOD 012611

5 Rounds

6 Push Jerks

9 Burpees

12 Pistols (6 ea leg)

Welcome to the Militia Box Kelly! You did fantastic! You all did! You are all athletes! We all feel each others agony.

Freedom is never more than one generation from extinction.We didn't pass it on to our children in the bloodstream. It must be fought for,protected, and handed on for them to do the same...Ronald Reagan

WOD 012511

3 Rounds

250 Meter Row

Box Jumps

Wall Balls

Kettlebells

GHD Back Extentions

The rower determines the time of the station. Count Reps

New group warmup...starts 5 minutes after session time. Try to be here on time or jump in when you get here. I would also like to welcome Kristen to the gym. You did fantastic!

WOD 012411

AMRAP

20 Minutes

5 Wall Climbs

10 Weighted Lunges

50 Flutter Kicks

Welcome to the gym Luis and Bo. Fantastic lifts today, Militants!...Anthony, this WOD is for you...Wall Climbers! And yes...you too can have calves like these if you eat your spinach.

Wod 012311

10 rnds "Cindy"

1-10 progressive clean and jerks

Don't try and figure it out. You will get it when U get here. And how bout this guys outfit. Rockin it.

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Open Gym Day...Enjoy!

WOD 012111

Fran

21-15-9

Thrusters

Pullups

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3 Rounds - 1 Minute each

Row

Kettlebell

Knees to Elbows

Handstands

Lunges

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"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Congrats Jessica!!! She got her handstands today!All that hard work and practice pays off.And congrats to Sue for getting the best time in the WOD today!Tons of you moved up to the ring dips today. I love seeing your improvements. I know sometimes it just feels like I'm wrecking you for no reason at all, but it is for a reason...it's to keep you out of the nursing home when you get old! So, keep it up, Militants and WOD UP!

WOD 011811

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

Turkish Get ups

Dips

Canoes

Welcome to The Militia Box Shannon, Teresa and Chris! Great Job today. If anyone needs a receipt from me for your dues for the year at the gym for tax purposes please let me know and I'll get those to you.

WOD 011711

"Tabata"

8 rounds..20 seconds on..10 seconds off

Push Ups

Jumping Pulls

Sit Ups

Air Squats

Jump Rope

Count reps...you can only keep your lowest score.

Be strong in your diet. You are all doing great!

WOD 011611

4 Rounds

5 Deadlifts

10 Pull ups

15 Wall Balls

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2:00 WOD

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3 Rounds

10 box jumps

20 burpees

10 box jumps

30 sit ups

10 box jumps

40 push ups

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100 Clean and Jerks

10 Sit Ups at the top of every minute

For Time

Welcome to The Box Ryan and Bailey! Keep on eating healthy everyone, don't give up. You will feel fantastic when the Valentines WOD rolls around!

WOD 011211

"Nate"

20 Min

2 Muscle ups(or pullups and ring dips)

4 HSPU(or wall climbs)

8 KB swings

And I know this is a band that we "All" love so I was thinkin of stealing there hammer man for the next Militia Box logo. Let me know what U think.

WOD 011111

5 Rounds

10 Bounds

10 Burpees

10 Dumbbell Squats

Welcome to The Box Bailey! You did fantastic! We are getting a new scale so I want everyone to weigh themselves on it. So far Doug's team is doing great in the weight loss department. We have a team that is 2 people short. We need 2 more people...come on, it's fun. I wanted to let everyone know that I will not be in the gym February 10th or 11th. I will remind you the closer the time comes. We will have the gym open and workouts on the board for anyone who wants to come and work out.

Courage is not the absence of fear, but rather the judgement that something else is more important than fear...Ambrose Redmoon

WOD 011011

10 Pull Ups

1 Hang Cleans

9 Pull Ups

2 Hang Cleans

8 Pull Ups

3 Hang Cleans

7 Pull Ups

4 Hang Cleans

6 Pull Ups

5 Hang Cleans

5 Pull Ups

6 Hang Cleans

4 Pull Ups

7 Hang Cleans

3 Pull Ups

8 Hang Cleans

2 Pull Ups

9 Hang Cleans

1 Pull Up

10 Hang Cleans

50 Double Unders

Great week, Militants! Some of you haven't paid for your month and some haven't gotten in their $20 for the biggest loser, please get those in. Also, we still have room and time. Sign up tomorrow and you're only a week behind. You have 5 weeks to eat great and workout like crazy. You won't regret it! It feels fantastic and it's been a lot of fun. I also want some feedback on doing a potluck after the Valentines Day WOD. I was thinking that we could all bring our favorite Paleo dish. Just an idea, let me know if you're up for it.

"Blake"

4 Rounds

100 Foot Overhead Lunge

30 Box Jumps

20 Wallballs

10 Handstand Push Ups

Happy Birthday Shawn! In honor of US Navy Senior Chief Cryptologic Technician Blake McLendon, 30 of Thomasville, GA assigned to Navy Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September, 21 2010 was killed in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Katy, his parents David and MaryAnn, his brother Chris and his sister Kelly Lockman. Let's show our respects with a little sweat. HOOAHH!

WOD 010711

5 Db thrusters

10 Toes to Bar/K2E

15 Ring dips

20 Min AMRoundsAP

I just love boots! DUG

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"Barbara"

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Wait 3 Minutes

You all are amazing! I'm so proud of all the healthy food that is being consumed and all the ---- that is not. Let's get some way ins tomorrow and Friday so we can see how some of you are doing.

WOD 010511

Power Cleans 3-3-3-3-3

"Karen"

150 Wallballs (20#/14#)

Welcome to The Box Brad and Brad and Carol! You all did great today. Let's get some stretches in after this WOD. We need to do more of that after a workout. This one stretches the hips and it will be good for after wallballs.

WOD 010411

Do as many rounds in 20 Minutes...

5 Deadlifts

10 Kettlebells

10 Box Jumps

Look up "Paleo in a nutshell" on youtube. Think about your food and your portions and the liquid calories you are drinking. If it's man made and not God made it probably isn't good for you. Stay away from starches (potatoes, rice, etc..), sugars, grains, breads, etc... Drink lots of water. Eat fresh fruit, veggies, meat, eggs, nuts, berries, avacadoes, olives. You are all going to feel fantastic! Good luck everyone and let the race begin!

WOD 010311

"Plate Day"

10 Rounds

10 Overhead Squats

10 Overhead Lunges

10 Standing Bench Presses overhead

10 Hatchets (each side)

"Bonus for running down the driveway with your plate"

If anyone has any questions on the Biggest Loser please text me or call me at 989-8307. Also, the Valentines Day WOD that is tied to The Biggest Loser will be on Saturday February 12th. If you normally work try to get it off so we will have full team participation. Let's kick in the new year with healthy eating and healthy competition.

WOD 010211

Militia Box Poker

Come in and sign up for our biggest loser contest. It's not just about losing weight and gaining muscle, it's about getting on track with your eating habits and feeling good.