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

Saturday, April 30, 2011

WOD 050111

WOD @ 2:00

Thursday, April 28, 2011

CrossFit Open WOD #6


3 Pull Ups

3 Thrusters

6 Pull Ups

6 Thrusters

9 Pull Ups

9 Thrusters

increase by 3's until 7 minutes is up...

Thank you everyone who gave Kodi presents and love on her birthday, she loved every minute of it. It really made her birthday special.

Wednesday, April 27, 2011


5 Rounds

5 Power Cleans

10 Knees to Elbows

15 Kettle Bells

Happy Birthday Chris and Kodi!

Tuesday, April 26, 2011

WOD 042711

4 Rounds

5 Manmakers

10 Burpees

Run 400 m

Monday, April 25, 2011

WOD 042611

5 Rounds

5 Deadlifts

10 Handstand Push Ups

15 Air Squats

Congratulations Marissa and Tom for getting your doubleunders! I love all the progress you all are making.

QUOTE: Success is a state of mind. If you want success, start thinking of yourself as a success..Dr. Brothers

Sunday, April 24, 2011

25 Lunges

20 Pull Ups

50 Box Jumps

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 Kettlebells

30 Sit Ups

20 DB Hang Squat Cleans

25 Back Extensions

30 Wallballs

30 Burpees


There's a light on in the attic.

Though the house is dark and shuttered,

I can see a flickerin' flutter,

And I know what it's about.

There's a light on in the attic.

I can see it from the outside,

And I know you're on the inside...lookin' out...Shel Silverstein

Saturday, April 23, 2011

WOD 042311 - 042411

Happy Easter! There is no workout Saturday or Sunday! See you all Monday.

Thursday, April 21, 2011

CrossFit Open WOD #5

20 Min AMRAP

5 Power Cleans

10 Toes to Bar

15 Wallballs

Don't forget, we always scale workouts if you can't do certain things. So, see how you stack up to other CrossFitters and come do the 5th CrossFit Open WOD.

QUOTE:Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it...Ralph Waldo Emerson

Wednesday, April 20, 2011

WOD 042111

Ten Rounds

5 Wall Climbs
10 Box Jumps

Tuesday, April 19, 2011

WOD 042011


8 Rounds...20 seconds on...10 seconds rest of...

Push Ups (hands off deck)

Jumping Air Squats

Sit Ups w/weight
Overhead lunges

Welcome to The Box Rob! Hope you had fun.

QUOTE:Comfort the afflicted and afflict the comfortable...Finley Dunne...sounds like CrossFit to me.

Monday, April 18, 2011

WOD 041911

We are going to warm up to Deadlifts. As soon as you walk in set up a bar and we will move up from there.

Run 400m

15 Burpees

Run 400m

25 Kettlebells

Run 400m

25 Wallballs

Run 400m

15 Pullups

Run 400m

We have a ton of congratulations today. Congratulations Tom and Tonna for getting your doubleunders on your very first tries!!! And congratulations Tom for getting your kipping! Also, welcome to The Box Susie.

QUOTE: Perserverance, self-reliance, energetic effort are doubly strengthened when you rise to battle again....Author Unknown

Sunday, April 17, 2011

WOD 041811

Warm Up...15 Minute Shoulder Press, Push Press and Push Jerk Clinic

3 Rounds

10 Turkish Get Ups

20 Sit Ups

30 Double Unders

Welcome to The Box Brian! Congratulations on the half marathon Anthony, Byron, Donna and Mike! I'm very proud.

QUOTE: A pessimist sees the difficulty in every opportunity, an optimist sees the opportunity in every difficulty...Winston Churchill


WOD @ 2:00

WOD 041611

Rest Day

Thursday, April 14, 2011

CrossFit Open WOD #4

10 Minute AMRAP

60 Over the bar burpees

30 Overhead squats

10 Muscle Ups

Congratulations Kenzie and Ray for getting your kipping pull ups!

Wednesday, April 13, 2011

WOD 041411

Run 800m


Box Jumps

Knees to Elbows

Run 400m

CONGRATULATIONS Ryan, Byron, and Anthony for getting your first muscle up!!!!! I'm soooo proud of you guys! And a little envious, but I'll get there. We will all get there or die trying!

Tuesday, April 12, 2011

WOD 041311

3 Rounds

One minute each round

Rower keeps the minute





No rest.

Congratulations Mickie in getting your kipping pull ups!

Monday, April 11, 2011


20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

If anyone knows of anyone who is looking for a one on one personal trainer, does not have to be crossfit related, please let Tony Lopez know. He is going to start taking appointments for that sort of thing and train in our gym. Also, there was a pokemon platinum DS game that was lost in our playroom around January. If you could ask your kids if they found it Drew would appreciate it.

Sunday, April 10, 2011

WOD 041111

Happy Birthday Tony!!!

In honor of your birthday...

4 Rounds

11 Deadlifts

19 Burpees

8 Handstand Push Ups

5 Pistols each leg

WOD 041011

WOD @ 2:00

Friday, April 8, 2011


Rest Day

Thursday, April 7, 2011

CrossFit Open WOD #3


Squat Clean


Wednesday, April 6, 2011

WOD 040711

100 Box Jumps

@ the top of every minute do 7 Kettlebells

Tuesday, April 5, 2011

WOD 040611

Death by Burpees

Why? Because I love you! Hooaah, Militants!

Monday, April 4, 2011

WOD 040511

4 Rounds

1 Minute Each Round

Wall Balls

Double Unders

Sit ups

Push Ups

Awesome crowd today! I love it when you all come to get your butts handed to you. Feels great doesn't it...It was hard and you all did great so I thought I would give you a fun one. Also, someone grabbed a gray zip up hoodie that has our skull on the back by mistake. You worked out at the 5:30. If you could bring it back that would be great, it belonged to someone else. We do have a small gray hoodie that you might have thought it was. Thanks, Militants.

Sunday, April 3, 2011

WOD 040411

5 Rounds

5 Bear Complexes

10 Pull Ups

Run 400m

It is that time of the month day. If you have shirts out please include it in your monthly dues or if you want to buy a shirt please do the same. Spread the Militia a shirt. You guys are the best advertisement I could ask for. You all are doing great and look great. Hey...check out the CrossFit games button on the main Crossfit website and check out the placement of all our guys doing the sectionals in the Northwest Region. Doing great guys...keep it up.

WOD 040311

WOD @ 2:00

Saturday, April 2, 2011

WOD 040211

Rest Day