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

Tuesday, May 31, 2011

Happy Birthday Ray

Sweet Seventy AKA Old Man My @$$


Pull Ups

Sit Ups

Hands off Deck Push Ups

Wall Balls

Air Squats

Kettle Bells


Happy Birthday Ray and congratulations on your new PR on your deadlift of #335!!!! Sweet!!

Well, it's the 1st of June and that means monthly dues and signing up for the biggest loser. Please sign up if you want to lose 5 or 10 pounds. We will do the % of your original body weight along with what you lose. We have 3 months to lose weight so try to get people to do it with us through the month of June. The more people, the more competition.

JUNE CHALLANGE: Look at and do the mobility WOD that is on my blog every day. There is a different stretch you can learn every day. It will benefit all your workouts. Also start the 100 day burpee challange. 1 burpee the first day, 2 burpees on day 2, 3 burpees on day three and so on until day 100.

Monday, May 30, 2011

WOD 053111


#315/#205 Deadlift

24"/30" Box Jump

We always scale so don't let these numbers scare you.

Sunday, May 29, 2011


20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

It's that time of the month again. Also, if you would like to sign up for the biggest loser and you have a partner it will cost $20 a piece. The partners that win will share the pot of money. You don't have to sign up right away if you can't find a partner. This is a three month thing so signing up a little late won't make too much of a difference. Also, if you sign up as a single and find a partner later we can weigh you and deal with the rest later. Also if you get someone to sign up in June and through the summer you get half off in July. Have your teens stay in shape for the summer.


WOD @ 2:00

Thursday, May 26, 2011

WOD 052711

3 Rounds
1 Minute Each Round

Push Press
Weighted Lunges

Wednesday, May 25, 2011

WOD 052611

7 Rounds

35 Double Unders

1 squat snatch

I wanted to let you all know I will not be going to regionals this year. It was a decision of both finance and readiness. I would rather put the money into your gym so you have more room to work out. And I feel I was not ready for some of the heavy lifts they had in the WOD's. But...I will be ready for next year which means you all will be training right along with me. We will all get stronger together and have fun doing it.

Tuesday, May 24, 2011



Handstand Push Ups


Guess who got their muscle-ups, Militants? That's right, yours truely!!!!This will come in handy on day three of regionals. When I go to regionals you better all still get your butts in the gym. I've got all the times covered by Tony and Erik, don't make them be here with no one to train.

Monday, May 23, 2011

WOD 052411


Chin Up


Box Jump


Welcome to The Box Carrie and Kandi. Sorry I haven't been putting comments down. The blog isn't allowing me to. Hopefully it gets corrected. You all did fantastic today. It was a rough one.

Sunday, May 22, 2011

WOD 052311

Ladder Thrusters...then

500 Sit Ups

@ the top of minute 1...5 Burpees

@ the top of minute 2...10 Push Ups

@ the top of minute 3...15 Air Squats

@ the top of minute 4...5 Burpees

@ the top of minute 5....10 Push Ups

@ the top of minute 6...15 Air Squats

etc...The faster you get your sit ups done...the less you have to do at the top of the minutes.

June 1st we will be starting the biggest loser contest again. A bit different this time. Let's pick a partner and do it stictly by weight, added together. There will be a $20 buy in and the winners get to split the pot. If you know anyone who wants to do this with us they must be a member of the gym and actively start working out here. The harder you work out and the healthier you eat, the better your chances...Please research paleo, zone, and the 4 hour body and become a lot more steady in the gym. This contest will go until September 1st. Let's see what we can do in 3 months. This also gives you some time to recruit some friends that might be interested. Better late than never.

Also, if you recruit someone to join our gym in June and they also sign up in July you will get half off your gym membership in July.

WOD 052211

WOD @ 2:00

Saturday, May 21, 2011


WOD @ 2:00 with Chuck!!!

Friday, May 20, 2011


6 Rounds

50 Squats

25 Ring Dips

Just a reminder, I know it's been crazy with construction but kids need to stay in the play room, in the sandbox or on the trampoline. They can't be in the gym when we are working out or going down the driveway or in the parking lot. I don't want them to get run over. Not only could they get hurt by a weight or jumprope but they also get in the way of other people working out. We do not charge for kids and this isn't a daycare so in order to keep the privilage of bringing kids for free we need them to follow the rules. Thank you all so much.

Wednesday, May 18, 2011

WOD 051911

15 Min AMRAP

5 Ab Wheels

10 K2E or T2B

15 Sit Ups

Well it's official, Militants. I will be competing against 32 other woman in June at Regionals. Scarey and fun all at the same time. Pray for me....alot.

I can do all things through Christ who strengthens me.

Tuesday, May 17, 2011

WOD 051811

1-10 Deadlifts

10-1 Jumping Air Squats

Then 100 Hands off Deck Push Ups

I'm so proud of all the progress you all are making. Little things add up to big things and I hope you all see that in yourselves and feel good about them because as your trainer I see the hard work you put into yourselves. Great job Militants!

Monday, May 16, 2011

WOD 051711

10 Handstand Push Ups

20 Pistols

30 Pull Ups

40 Box jumps

50 Wall Balls
60 Lunges

2 minute Farmer Carry

100 Double Unders

Sunday, May 15, 2011

WOD 051611

100 Clean and Jerks

3 Burpees at the top of every minute

Happy Birthday Toni! Hope it was a good one. I would also like to appologize for all the trusses covering the ground, they will be boomed this weekend. Tell all the kids not to climb on them. As fun as it looks, I don't want anyone to get hurt. It won't hurt the trusses, just the kids. There is a lot of sharp edges on them and the kids could fall off of them.

Also, I would just like to tell you all how proud I am of your progress and determination. I feel like you're all family and love seeing you every day, working hard and loving every minute of it. QUOTE: Out of clutter find simplicity. From discord find harmony. In the middle of difficulty lies opportunity...Albert Einstein


WOD @ 2:00

Friday, May 13, 2011

WOD 051311

5 Rounds

5DB Deadlifts

5DB Hang Cleans

5DB Push Presses

5DB Squats

Rest 2 min between rounds and increase weight each round

Run 1 mile at end

I appologize for not getting the blog on sooner, it was being maintained by blogger. Also, to those of you who came to the 2:00 yesterday and you had no trainer, I appologize. Thank you Tony for covering my classes. I saw we had a newby...Welcome to The Box Vickie. Hope you had fun and return. I really enjoy meeting you. We had fun at the Army base with all the SWAT teams yesterday. But who wouldn't with the best of the best in law enforcement. HOOAAHH, Nampa SWAT. You guys did fantastic! It was an honor to run with you guys.

Wednesday, May 11, 2011

WOD 051211

Air Squats
Sit Ups
Box Jumps
QUOTE: Don't let what you cannot do interfere with what you can do...John Wooden

Tuesday, May 10, 2011

WOD 051111

5 Rounds

Run 400 m

10 DB Rows (each side)

15 Push Ups

Monday, May 9, 2011

WOD 051011

5 Rounds

15 Thrusters

15 Over the bar burpees

Lot's of athletic tape and chalk get used but only a few donate. If you use either, please try to replenish it. Also if you haven't paid for May, please do so. It could mean the walls to your new gym.

QUOTE: Your life can be changed by what happens to you, but you don't have to be reduced by it...Unknown Author

Sunday, May 8, 2011

WOD 050911

20 Min AMRAP

5 Pull Ups

10 Wallballs

15 Kettlebells

We want to put together a care package for Andy Paulin. Fellow Militant and deployed serviceman. If you would like to contribute here is a list of things we are going to put in it...Febreeze,chew,jerkey,gum...there is some other ideas on the white board. If you can think of something else please feel free to bring it.

Saturday, May 7, 2011

Mothers Day Weekend

Happy Mothers Day to all you Mothers out there. We will not be open Saturday or Sunday of Mothers Day weekend. Spoil your moms and see you on Monday.

Thursday, May 5, 2011

WOD 050611

3 Rounds

1 Minute Each Round


Jumping Pull Ups


Flutter Kicks

Back Ext

THERE WILL NOT BE AN 8:30 CLASS. We have concrete being poured. All our afternoon classes will remain. Come and see your new clean concrete. No kids allowed near the concrete. It will still be wet.

Wednesday, May 4, 2011

Cinco De Mayo

15 Min AMRAP

Run 400m

25 Double Unders

7 Front Squats

Welcome to The Box Garrett. Good luck on your marathon. Sorry no big party this year for Cinco De Mayo but we are trying to get this gym thing done.

Tuesday, May 3, 2011

WOD 050411

In honor of SEAL Team 6
6 Rounds

6 Handstand Push ups

6 Overhead Lunges (each leg)

6 Ring Dips

6 Deadlifts

6 Kettle Bells

6 Burpees

Welcome to The Box Becka! You all did great today.

Monday, May 2, 2011


100 Pull Ups

100 Push ups

100 Air Squats

100 Sit Ups

Sunday, May 1, 2011

WOD 050211

Run 800m

10 DB Presses

1 Box Jumps

9 DB Presses

2 Box Jumps

8 DB Presses

3 Box Jumps get the idea

Run 800m at end

It's that time of the month again...also, please don't walk through the expansion area, walk through the grass, it's safer. ALSO...Congratulations Eric for getting your muscle ups!!!!