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

Thursday, June 30, 2011

WOD 070111

7 Min

6 over the bar burpees at the top of each minute

for the remainder of the minute finish with front squats

weight of your choosing.

weight times reps equals the score

WOD 063011

5 Rounds

10 Ring Dips

15 Pull Ups

50 Double Unders

Don't forget to check your calenders to see if your free for the raft trip on August 27th. It will be a blast. You can invite anyone you like. Come sign up and make your reservations in the gym.

QUOTE: Courage is resistance to fear, mastery of fear, not the absence of fear...Mark Twain

Tuesday, June 28, 2011

Fight Gone Bad

3 Rounds

1 Minute Each round

Push Press

Sumo High Pull

Box Jump

Wall Ball



We will miss you Jarod. Good luck and make us proud!

Monday, June 27, 2011

WOD 062811

Run 400m
21 Snatches

Run 400m

15 Snatches

Run 400m

9 Snatches

Run 400

Welcome to The Box Jelly, Stephanie and Joel. You all kicked butt today. Hey, we have only one date for our rafting trip and it is August 27th. It's going to be a fund raiser for your heater for the winter. I know it doesn't feel like it now, but remember, it does get cold in December. So, we have 25 more spots open for $75 a person and we will feed you at the end of the trip. You may invite anyone you want as long as we have seats open. To reserve your seat pay in the black box and write your name on the list.

Sunday, June 26, 2011

WOD 062711

20 Min AMRAP

10 Air Squats

10 Burpees

10 Push Ups

10 Sit Ups

Welcome to the gym Rachel, Jeannie and Todd. Hope you had fun at The Box. We have two raft trips that we have scheduled for fund raisers for your heater in the gym. One is in July and one is in August. Anyone can go so if you have family members or friends that would like to go down the river please tell them about it. More details will be in the gym and you will have to sign up and prepay so that you can reserve your spot and we have a good idea on the head count.

Saturday, June 25, 2011

WOD 062611

WOD @ 2:00

Thursday, June 23, 2011


Run 800m

Run 400m backward

Run 800m

Run 400m backward

You are all invited to Jarod Curtis' going away party on Saturday. Details are posted in the gym. He will be going off to bootcamp on Tuesday. We are all proud of you Jarod and will miss you very much.

Wednesday, June 22, 2011



Double Unders

Sit Ups

What a fun day! Kathy Weaver not only got her pull-ups...SHE GOT HER PULL UPS!!!!! Congrats! How are we doing on our biggest loser? keep track of yourself and don't forget, you have a partner you don't want to let down.

Tuesday, June 21, 2011




Pull Ups

Congratulations Nicole and Kathy on your pull ups! You all did great today. We had some great PR's all day. Can't wait til Fran. This one is fast, fun and mental. I LOVE IT~!

Monday, June 20, 2011

WOD 062111

PR Day!

Welcome to The Box Cindy and Whitney. Let's lift some heavy stuff today. Take a break from cardio.

Sunday, June 19, 2011

Happy Birthday Carol

Partner WOD

5 Rounds

5 Burpees

10 Knees to Elbows


25 Air Squats

150m sprint

Just another reminder, please keep the kids to the sandbox and the trampoline and not up at the house, in the parking lot or in the gym. Thank you. If the day is hot we will have a sprinkler on so feel free to dress your kids in their "get wet" clothes.

Saturday, June 18, 2011

Happy Fathers Day

2:00 WOD

Thursday, June 16, 2011

WOD 061711

Bear Crawls


Bear Crawls


Bear Crawls


Bear Crawls


Bear Crawls

Wednesday, June 15, 2011

WOD 061611

9 Manmakers

21 Box Jumps

6 Manmakers

18 Box Jumps

3 Manmakers

15 Box Jumps

Run 1 Mile

If you want to see some of our videos from the competition click on the youtube portion of our blog and they are on there. Sorry about the sideways ones, I don't know what happened there.

Tuesday, June 14, 2011

WOD 061511

5 Rounds

5 Handstand Push Ups on plates

10 Pistols each leg

15 Ring Dips

You guys are doing fantastic. Keep up the hard work!

Monday, June 13, 2011

WOD 061411

Run 400m

25 Burpees

Run 400m

50 Push Ups

Run 400m
75 Lunges
Run 400m

100 Sit Ups

Run 400m

75 Lunges

Run 400m

50 Push Ups

Run 400m

25 Burpees

Run 400m

Welcome to The Box Marisa, Roxy and Chelsea! Hope you all had fun. If anyone is still interested in doing the biggest loser please sign up. If you have any questions about the diet portion please come and talk to me and I'll give you a couple of ideas.

Sunday, June 12, 2011

WOD 061311

20 Hang Cleans

30 Knees to Elbows

40 Air Squats

50 Push Ups

40 Sit Ups

30 Pull Ups

20 Dumbbell one armed squat snatches

Run 400m

Saturday, June 11, 2011

WOD 061211

WOD @ 2:00
Congratulations Tony for getting 2nd place and Chuck for getting 4th place at the CrossFit competition. You guys did such a great job! And thank you all for coming to see us compete. We had so much fun and really were honored that you came to watch and cheer us on.

Thursday, June 9, 2011

Regional WOD 3



Box Jumps

Welcome to The Box Jonesy and welcome back to Idaho. We missed you and Katy. Just to let you all know that on Saturday we will be at the Qwest Arena in Boise at the CrossFit competition. If you would like to root us on come down and wear your Militant garb. Our workout times will be at 11:00, 1:00 and 3:00. If you don't own a Militia Box one...or two.

Wednesday, June 8, 2011

WOD 060911

5 Rounds

Partner WOD

10 Ring Dips

20 Wall Balls

sprint 150 feet

While 1 partner is working the other is resting.

Welcome to The Box Rebecca, Ilo and Mark! If anyone would like to join the biggest loser and doesn't have a partner join anyway, we can match you up with someone. We will weigh you at the end of June so make sure you're being good. I need you to give me a goal weight loss you would like to achieve.

Tuesday, June 7, 2011

WOD 060811

Run 800m


3 rounds - 1 minute each round

sit ups

back ext.

ab roller

flutter kicks


Run 400m

Welcome to the gym Ryan. You all did fantastic today, Militants!

QUOTE: The chief condition on which life, health and vigor depend on, is action. It is by action that an organism develops its faculties, increases its energy, and attains the fulfillment of its destiny...Colin Powell

Monday, June 6, 2011

Regionals WOD 4

100 Pull Ups

100 Kettle Bells

100 Double Unders

100 Overhead squats

This will be scaleable to those of you who need it. Please sign up for the biggest loser if you haven't yet and invite your friends to try us. Summer is a great time to get in shape.

Sunday, June 5, 2011

WOD 060611

Death by Thrusters

1 thruster the first minute

2 thrusters the second minute

3 thrusters the third minute...etc

Saturday, June 4, 2011

WOD 060511

WOD @ 2:00

WOD 060411

Rest Day for gym for you.

Thursday, June 2, 2011

WOD 060311

4 Rounds

400 m run

10 burpees

10 turkish get ups

Welcome to The Box Joanna! And congratulations to everyone on your new PR's. June has started out great. Please get your dues and think hard about the biggest loser if you haven't signed up yet. Even if you only have 10 pounds you want to lose. It works like this...If you weigh 140 and lose 10 your score will be 14%. So, this will make the contest more fair accross the board. Even if you don't have a partner yet, there are many singles who we can match you up with. Or you could solicit a new friend to join and do it with you. I want you to set a realistic goal of weight loss. We will be weighing in at the beginning of every month to keep track of how much you are losing. If you have any questions on diet please ask.

Wednesday, June 1, 2011

WOD 060211

General PR Day

Let's work on some of our personal records and get them on the board. We had a pretty intense cardio week so far and we need a day like this.