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

Monday, February 28, 2011

WOD 030111

5 Rounds
10 DB Snatches
Lunge 40 feet
10 Knees to Elbows
Lunge 40 feet
It's a new month so that means a new challenge for the month. Let's try 200 flutter kicks...each leg...without stopping. I want your challenge to be to see how many flutter kicks you can get to by the end of the month without stopping. Also, don't forget our St. Paddy's Day WOD on March 17th. It is going to be fun. Shirts are $20. Reserve yours now, they go really quickly. There is a sign up in the gym
QUOTE: Successful people are successful because they form the habits of doing those things that failures don't like to do...Albert Gray

Sunday, February 27, 2011

WOD 022811

Buy in...Run 800 M
15 Minutes
5 Handstand Push Ups
10 Pistols (alternating legs)
15 Burpees
Cash Out...50 Double Unders
QUOTE: "History has demonstrated that the most notable winners usually encountered heartbreaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats"...C. Forbes

Saturday, February 26, 2011

WOD 022711

4 Rounds
5 Manmakers
10 Strict Pull Ups
Run 400 M
Bring your warm clothes and make sure you have something to cover your hands and ears, those are the two things that get the coldest.
Next week is pay week so don't forget. Our new shirts will be coming in soon. Also, reserve a St. Paddy's Day shirt so we know to set them aside for you. They are $20 a piece and they always go fast. We have a list going in the gym.
Jeremy and Tony got their muscle ups yesterday! HOOAHH! Great Job, Militants!
QUOTE: "What lies behind us and what lies before us are tiny matters compared to what lies within us...Walt Emerson

WOD 022611

Death by Thruster
1 thruster the 1st minute
2 thrusters the second minute
3 thrusters..... U get the idea.
Continue until you can't get the amount of reps required in that same minute.
Chuck will be there at 2 so bring your game face.

Friday, February 25, 2011

WOD 022511

Sit ups
Jumping Air Squats
Push ups

Wednesday, February 23, 2011

WOD 022411

Practice the Squat Snatch....
Handstand Push Ups
Overhead Squats
100 Doubleunders
"They are brought down and fallen: but we are risen, and stand upright...Psalm 20:8 KJV

Tuesday, February 22, 2011

WOD 022311

Push Press
Box Jump
Kettle Bell

"It's hard to beat a person who never gives up."...Babe Ruth
St. Paddy's Day is on Thursday, March 17th. We are getting shirts made. It does not cost for the workout but if you want to buy a shirt and make sure one will be available for you please let me know and I'll make sure we get one in your size. They will be $20, black with a St. Paddy's Day theme to it and our logo. I'll start a list in the gym.

Monday, February 21, 2011

WOD 022211

8 Rounds
20 Seconds On
10 Seconds Off
Jumping Pulls
Wall Balls
The miracle, or the power, that elevates the few is to be found in their industry, application and perserverence under the prompting of a brave, determined spirit...Mark Twain

Sunday, February 20, 2011

WOD 022111

4 Rounds
10 Deadlifts
20 Push Ups
30 Sit Ups
Once our minds are tatooed with negative thinking, our chances for long term success diminish...John Maxwell

WOD 022011

20 Min
10 Ring Dips
10 Pull Ups
10 Burpees
for rounds

Saturday, February 19, 2011

WOD 021911

Rest Day

Thursday, February 17, 2011

WOD 021811

Bear Crawl
10 Pushups
Bear crawl
20 sit ups
Bear crawl
30 Air squats
Bear crawl
40 Flutter kicks
Bear crawl
50 Air Squats
Bear crawl
40 Flutter Kicks
Bear crawl
30 Air Squats
Bear Crawl
20 Sit ups
Bear Crawl
10 Pushups

Wednesday, February 16, 2011

WOD 021711

Squat Clean Clinic
10 Squat Cleans
1 Jumping Air Squat
9 Squat Cleans
2 Jumping Air Squats
8 Squat Cleans
3 Jumping Air Squats
7 Squat Cleans
4 Jumping Air Squats
6 Squat Cleans
5 Jumping Air Squats
5 Squat Cleans
6 Jumping Air Squats
4 Squat Cleans
7 Jumping Air Squats
3 Squat Cleans
8 Jumping Air Squats
2 Squat Cleans
9 Jumping Air Squats
1 Squat Clean
10 Jumping Air Squats
We are gearing up for our annual St. Paddy's Day workout. It's one of our favorite big workouts and we like to have shirts made for the event so let us know if you are interested before we put in the order. It's going to be a lot of fun so plan on Thursday, March 17th.

Tuesday, February 15, 2011

WOD 021611

15 Minutes
5 Burpees
10 Wall Balls
15 Lunges
Count Rounds
Welcome to The Militia Box Carolyne and Kelly! Also, congratulations Chris McKenzie for losing the most weight in the biggest loser contest. He lost 28 pounds in 6 weeks! If you want to know how he did it get the book called "The 4 hour body". It is fantastic. Also, congratulations Jessica for getting your kipping pullups!

Monday, February 14, 2011


100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups

The results are in on the biggest loser and V-Day WOD! The winner of the biggest loser is Team Yellow by .1 point!!!!!! Great Job guys. Shawn, Kim D, Melissa and Beth lost the most percentage of body fat. The winners of the Valentines Day WOD is team Green, Erik (Jeremy subbing),Ray, Anthony and Byron!!!! You guys get to split the cash prize! But the final prize of a one hour massage goes to Tiffany for losing the biggest percentage of body fat overall. She lost 12.2%!!!!! Congratulations everyone for a contest well done. Do you want to know how much weight was lost as a gym in 6 weeks? 261 POUNDS!!!! I'm so proud of you guys. I have heard that some of you want to do this again. So, we will give you all a bit of a break, that doesn't mean gain it all back, keep up the good eating and working out, but we might do a late spring one just to prepare the bodies for swimming suits. Let me know what you think. I would love to see the weight results from now to then to see how good you're going to be.

Sunday, February 13, 2011

WOD 021411

Happy Valentines Day!
5 Rounds
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Presses
5 DB Back Squats
Increase weight each time, wait 2 minutes between each round.
Run 1 mile at the end.
I just have two more people to measure and I can get the results for you on the biggest loser team. Also, there are several people who haven't paid for the month of February, please get that in. And if you know of anyone who wants to get in on the 50$ a month plan they need to join in the month of February.
And now a cencus to the long asked question...Why did the chicken cross the road???

Sarah Palin..The chicken crossed the road because, gosh darn it, he's a maverick!

Barack Obama..The chicken crossed the road because it was time for a change.

John McCain..My friends the chicken crossed the road because he recognized the need to engage in the cooperation and dialogue with all the other chickens on the other side of the road.

Hillary Clinton..When I was first lady I personally helped that little chicken to cross the road. This experience makes me uniquely qualified to ensure right from day one that every chicken in this country gets the chance it deserves to cross the road...but this isn't about me now is it.

President George W Bush..We don't really care why the chicken crossed the road. We just want to know if the chicken is on our side of the road or not. The chicken is either for us or against us, there is no middle ground.

Dick Chaney..where's my gun?

Colin Powell..Now to the left of the screen of the satelite image you can clearly see the image of the chicken crossing the road.

Bill Clinton..I did not cross the road with the chicken.

Al Gore..I invented the chicken.

John Kerry..Although I voted to let the chicken cross the road, I am now against it.It was wrong to cross and I was misled about the chickens intentions. I am not for it now and i will remain against it.

Al Sharpton..Why are all the chickens white, there should be some black chickens.

Dr. Phil..The problem we have with this chicken is that we need it to realize that it needs to deal with the problem it has on his own side of the road before it goes after the problem on the other side of the road.

Oprah..I understand that the chicken is having problems which is why he wants to cross the road so bad. So instead of letting the chicken learn from his mistakes and take some falls, which is the way of life, I am going to buy him A NEW CAR so that he may drive across the road and not live his life like any of the other chickens.

Anderson Cooper, CNN..We have reason to believe there has been a sighting of a chicken but we have not gained access to the other side of the road.

Nancy Grace..The chicken crossed the road because he's guilty! You can see it in his eyes and the way he walks.

Pat steal jobs from decent hard working Americans

Dr. Suess..Did the chicken cross the road, did he cross it with a toad? Yes he crossed the road, but why he crossed I have not been told.

Ernest Hemingway..To the rain

Albert Einstein..Did the chicken cross the road or did the road move beneith the chicken

Colonel Sanders..Did I miss one

Saturday, February 12, 2011

WOD 021311

4 Rounds
5 Clean and Jerks
15 Pull Ups
Run 400
You all did FANTASTIC today! I had a blast. Our next big workout like this isn't that far away. It's on St. Paddy's Day, March 17th. It's always fun. I will get you the results of the biggest loser team as soon as I measure two people who haven't been measured yet. So, hang on and the results are very very soon. What do you think about that hot looking group in this picture, huh?

Friday, February 11, 2011


If your thinking we are gonna post the WOD forget about it. That's part of the fun.
As you can see by the above photo it's a dressing up occassion so wear your finest V Day getup.
We plan on starting the WOD at 1 PM sharp so get in early enough to get your measurements done. Also weve had a few setbacks with a couple of teams (I.E injuries, baptisms etc.) so we have openings if you have somenone in mind that wants to fill a spot.

And for those of you who are losing sleep over the WOD, relax. It's always a fun time and there is nothing that can't be accomplished by all participants.

We are so excited to see how far you have all come in just the last 6 weeks. As you all know we did a short contest because we wanted everyone to see what a change in nutrition with the Crossfit method can do for you in a very short time. And to be honest, with the exception of a "Goldfish" cracker attack the change in our nutrition has been overwhelmingly positive. I haven't felt this "clean" in well... ever. It's going to be interesting to hear what did and did not work for you but hopefully you all learned a little something that you can now carry with you forever. See you at the WOD

Thursday, February 10, 2011


Weighted Lunges
Kettle Bells

Hey Militants...Dallas did thursdays wod and hopes she did well and helped everyone in what they needed help on. If not, I apologize and will teach her better for next time. Hope you guys are ready for Saturday!!!! Can't wait!

Wednesday, February 9, 2011

WOD 021011

4 Rounds
1 minute each station
Wall Balls
Sit Ups
Box Jumps
Push Ups
Flutter Kicks
Quote of the day...Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say MORE necessary because health is worth more than learning...Thomas Jefferson

Tuesday, February 8, 2011


15 minutes for rounds
5 manmakers
20 double unders
Welcome to the Box Shiloh, Teresa and Debbie! Loved Burpee day! YEAH Burpees!!! Don't forget about Saturday. Come early so you can get measured.
Quote of the day..."Attitude is a little thing that makes a big difference"...Winston Churchill

Monday, February 7, 2011

WOD 020811

Shoulder Press 3-3-3-1-1-1

Death by burpees

There are a few people who haven't paid their monthly gym dues and some who haven't paid to do the Valentines Day workout...Please get those in. By the way, the Valentines Day workout will be on Saturday at 1:00. Please start showing up around 11:00 so we can get everyone weighed and measured. We will start the workout at exactly 1:00 and won't be doing anything afterwards due to it being date night for a bunch of you...

Sunday, February 6, 2011

WOD 020711

5 Rnds
5 Deads
10 Ring dips
15 Jumping Air Squats
20 Push ups

Friday, February 4, 2011

Sunday's WOD

Ok, so Dug and Rach are out of town this Sunday. I will be there running the 2:00 session. I have an idea but I thought I would seek suggestions. Post em here in the comments. Also don't be late, warm-up at 2:05. See ya then.


Thursday, February 3, 2011

20 Minutes
5 Knees to Elbows
10 Box Jumps
15 Wall balls
Count Rounds
Great news Militants...we will have all the sessions covered with coaches except 4:30. So, if you come at 4:30 write your name and time on the board. All you have to do is push the down arrow on the clock and it will start the clock. Also..there will be no coach on Saturday at 2:00.

Wednesday, February 2, 2011


100 ft lunges
90 Air Squats
80 ft lunges
70 Push Ups
60 ft lunges
50 sit ups
40 ft lunges
30 burpees
20 ft lunges
10 Pull Ups
100 ft lunges
Good news, we will be here for Friday's 2:00 and 3:30, please come and end the week with some sweat. 4:30 and 5:30 is still available without coaches so please come and give each other some competition. Don't forget, the biggest loser came at a price...we have 5 people who haven't paid. All the money goes into the winners pot so if you are a participant please make sure you have paid your 20$.

Tuesday, February 1, 2011

WOD 020211

5 Rounds
10 Deadlifts
30 Sit Ups
50 Double Unders
Can you believe the difference just 6 months of crossfit and good eating will do for you. Ray and Mike are my hero's! All your hard work does pay off, just look at these guys. You all look fantastic and are doing great. Keep it up. Welcome to the Box Debbie and Teresa and Justin.