WOD 110111

3 Rounds
5 Wall Climbs
10 Hang Cleans
15 Dips
20 Air Squats
We have started a 5:30 a.m. class on Monday, Wednesday's and Friday's. There will be no coach for a while until we build the class up so only those of you who need no instruction, please. Also, we are playing with the idea of having a yoga class at 7:30 at night, not sure what day of the week. It will be a completely different cost than our membership so if you or anyone you know is interested please e-mail me or let me know verbally just to get the idea of the interest.

WOD 103111

4 Rounds
Bear Crawl
20 Overhead Lunges with plate
10 Burpees
50 Double Unders
Happy Halloween Militants!!!! What an awesome turn out for the Halloween WOD. It was an honor to have you all show up. I love how our Militant family is growing. I can't wait until the next one. We still have some Halloween shirts left, check them out on a table in the gym for you or a friend.

sunday wod @ 2:00

WOD 102811

Running

Saturday...4:00....bring a friend, bonfire, smores, beverage, food, friends, fun, candy, desert, games, kids, dress up.....HALLOWEEN MILITIA BOX STYLE!!!!

WOD 102711

Buy in

10 Rounds of Lines

Then...

3 Rounds

1 Minute Each Round

Row (for calories)

Wallballs

Box Jumps

Push Ups

Sit ups

Cash Out

10 Rounds of Lines

WOD 102611

21-18-15-12-9-6

Push Press

Burpees

GHD Back Ext.

4 more days until the Party!!!!!

WOD 102511

PR Back Squats

then...

10 minute AMRAP

5 Push Ups

10 Sit Ups

15 Air Squats

I will be making pulled pork sandwiches for the Halloween WOD so if you would like to bring a salad,desert or a side and BYOB then no one has to sign up for anything, just bring what you want. Don't forget stuff for smores.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

WOD 102111

Tabata Plates

Hatchets

Squats

Presses

Lunges

The plate can't hit the floor for the full wod.

I am putting up a sign up sheet for food for the Halloween WOD. Also, everyone feel free to bring candy and makings for smores if you're staying for the bon fire, there will be plenty of kids we need to hype up with sugar....also, BYOB and bring a friend and introduce them to the best sport in the world.

WOD 102011

5 Rounds

20 Pull Ups
Sprint 200m

20 Push Ups

Sprint 200m

20 Air Squats

Sprint 200m

20 Sit Ups

Sprint 200m

We are contemplating opening up a 5:30 a.m. class on Monday's, Wednesday's, and Friday's with the possibility for a future Tuesday's and Thursday's if the commitment stays solid. If you or anyone you know is interested in this time slot write your name on the board in the gym. Once we have at least 10 COMMITTED people we will test it out. Those committed to that class would have to resist the snooze button. Please let us know or give us a call.

2010 Northwest Regional Event #1

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

Happy Birthday Mr. Erik McKenzie and Becca Hendrickson....and welcome to the gym family Kelsey and Dr. Simmer. Also, there are only 3 WOD books left. If you would like one but can't pay yet just take it and write your name on the box you grab it from and pay when you can.

Grace meets Isabel on the run

30 Clean and Jerks #135/#95

Run 400m

30 Snatches #135/#95

Run 400m

Our shirts are in so if you have already paid please grab a shirt.

WOD 101711

5 Rounds

10 Pistols

6 wall to wall sprints

15 Kettlebells

6 Wall to wall sprints

20 Toes to bar

6 Wall to wall sprints

We have changed the time of the Halloween WOD to 4:00. Hope this works for everyone.

sunday wod @ 2:00

Cindy on steroids

20 Minute AMRAP

5 weighted pull ups

10 hands off deck push ups

15 jumping air squats

For those of you who don't have your pull ups yet you will be doing your pull ups as usual.

Diane

21-15-9

Deadlift

Handstand Push Ups

If there is anyone who would like to buy a Halloween WOD shirt but is not able to come to the workout they are $20. They should be here soon so you all can see them.

WOD 101211

3 Rounds

10 Hang Cleans

15 Wallballs

20 Ring Rows

Run 400m

There is only a few WOD books left. If you would like to take one and pay next month just write your name on the box.

WOD 101111

3 Rounds

1 Minute each round

Kettlebells

Box Jumps

Pull Ups

Air Squats

Push Ups

Congratulations Tony and Shannon!!!! Tony has just asked Shannon to marry him....finally :) Good luck guys.

WOD 101011

20 Min AMRAP

5 Thrusters 75/105

10 Burpees

15 Sit Ups

Not very many WOD books left. If you would like to buy one but don't have the money until next month just grab one and put your name on the box and pay next month. Also, just to let you know, the Halloween WOD still remains a secret but invite everyone you know, it will be doable and fun for everyone and a great introduction to The Box.

sunday wod @ 2:00

For Time

1-10 Deadlifts

10-1 Pull Ups

Option....100 Double Unders

If you haven't thought about getting a WOD book, please look through them, they are really cool and have a ton of info that we all need and ask every day. Also, Halloween WOD...if you want a shirt and not do the workout the shirts will be 20$. Please invite people, this will be a fun day. Bonfire, potluck, BYOB, games for kids, everyone has the option to dress up and all the proceeds go towards your new furnace.

WOD 100611

Grab a Jump Rope and a Medecine Ball:

At the top of every minute you will start a new exercise, your goal is to get each rep count done per exercise in the minute allotted, if you do you may rest until the top of the minute. Even if you do not complete all rep counts, at the top of every minute move to the next exercise.

1. Jump Rope 100

2. Burpees 8

3. Push-ups 12

4. Kayakers 10 (each side)

5. Power clean 15 (w/ med ball)

6. Air Squats 15

7. Double Unders 40

8. Lunge Jumps 10 (5 each leg)

9. Pistols 5 (each leg)

10. Roll-ups 10 (w/ ball)

11. Jumping Jacks 60

12. Bicep Toss 30

13. OH Squat 15

14. High Knee Jumps 15

15. Single Leg Jump Rope 50 (Each Leg)

Repeat

WOD 100511

"Not Up Yet"

30-25-20-15-10-5

Weighted Step-ups (two dumbbells, or two kettlebells)

Sit-ups

After every round 1 Push-up crawl (Don't worry I will show you!)

MILITIA BOX WOD BOOKS ARE IN!!!!!!

Every rep counts, and all of you work very hard in the gym. Because we work so hard and do so many workouts it's hard for both you and I to remember what you did last time, what your weight was, and what your time was.

Inside these books you will find pages to track:

Crossfit movement pictures to remind you what a lift or exercise looks like

Crossfit Girl & Hero PRs

Track WODs

Running and Rowing PRs

Powerlifting & Weightlifting PRs

Max Rep PRs

Personal Health Tracking

Max Lift Conversion Charts

Strength Charts

Zone & Paleo Guides

and much more......................................

Warm up:
With Med Ball
5 Rounds
5 Deadlifts
5 Squat Cleans
5 Push Press

Workout:
4 Rounds
6 Handstand Push Ups
12 Over Head Squats
24 Double Unders
WE HAVE WOD BOOKS!!!!! It is the beginning of the month so that means dues time. If you want a WOD Book just put your $25 into your Oct. Dues. It's got so many cool things in it and you can keep track of your progression. There is a limited supply so first come first serve...Halloween shirts have been ordered so sign up for Halloween WOD Saturday, Oct. 29th.....Invite anyone you like and introduce them to the box.

WOD 10311

Warm up
400m Run
10 Push ups
20 KB Swings
30 Squats
40 Double unders

Workout
3 Rounds
12 Box Jumps
12 Jerks
12 Burpees

Then:
Max Reps of Pull ups in 2 minutes

WOD 10211

Workout @ 2pm