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

Monday, January 31, 2011

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.

Sunday, January 30, 2011

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...

Saturday, January 29, 2011

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.

Friday, January 28, 2011

WOD 012911


Thursday, January 27, 2011

WOD 012811

21-18-15-12-9-6-3 and 1 more just for fun
Bent over rows
Dbl unders

Wednesday, January 26, 2011

WOD 012711

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!

Tuesday, January 25, 2011

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

Monday, January 24, 2011

WOD 012511

3 Rounds
250 Meter Row
Box Jumps
Wall Balls
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!

Sunday, January 23, 2011

WOD 012411

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 too can have calves like these if you eat your spinach.

Saturday, January 22, 2011

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.

Friday, January 21, 2011

WOD 012211

Open Gym Day...Enjoy!

Thursday, January 20, 2011

WOD 012111


Wednesday, January 19, 2011

WOD 012011

3 Rounds - 1 Minute each
Knees to Elbows

Tuesday, January 18, 2011

WOD 011911

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's to keep you out of the nursing home when you get old! So, keep it up, Militants and WOD UP!

Monday, January 17, 2011

WOD 011811

Turkish Get ups
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.

Sunday, January 16, 2011

WOD 011711

8 rounds..20 seconds on..10 seconds off
Push Ups
Jumping Pulls
Sit Ups
Air Squats
Jump Rope
Count can only keep your lowest score.
Be strong in your diet. You are all doing great!

Saturday, January 15, 2011

WOD 011611

4 Rounds
5 Deadlifts
10 Pull ups
15 Wall Balls

WOD 011511

2:00 WOD

Thursday, January 13, 2011

WOD 011411

3 Rounds

10 box jumps
20 burpees
10 box jumps
30 sit ups
10 box jumps
40 push ups

Wednesday, January 12, 2011

WOD 011311

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!

Tuesday, January 11, 2011

WOD 011211

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.

Monday, January 10, 2011

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

Sunday, January 9, 2011

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.

Saturday, January 8, 2011

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!

Thursday, January 6, 2011

WOD 010711

5 Db thrusters
10 Toes to Bar/K2E
15 Ring dips
20 Min AMRoundsAP
I just love boots! DUG

Wednesday, January 5, 2011

WOD 010611

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.

Tuesday, January 4, 2011

WOD 010511

Power Cleans 3-3-3-3-3

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.

Monday, January 3, 2011

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!

Sunday, January 2, 2011

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.