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

Monday, October 31, 2011

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.

Sunday, October 30, 2011

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

Thursday, October 27, 2011

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!!!!

Wednesday, October 26, 2011

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

Tuesday, October 25, 2011

WOD 102611


21-18-15-12-9-6
Push Press
Burpees
GHD Back Ext.
4 more days until the Party!!!!!

Monday, October 24, 2011

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.

Sunday, October 23, 2011


"Bradshaw"

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

Thursday, October 20, 2011

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.

Wednesday, October 19, 2011

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.

Tuesday, October 18, 2011

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.

Monday, October 17, 2011

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.

Sunday, October 16, 2011

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

Thursday, October 13, 2011

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.

Tuesday, October 11, 2011

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.

Monday, October 10, 2011

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.

Sunday, October 9, 2011

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.

Saturday, October 8, 2011

sunday wod @ 2:00

Thursday, October 6, 2011

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



Tuesday, October 4, 2011

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.

Monday, October 3, 2011

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

Sunday, October 2, 2011

WOD 10211

Workout @ 2pm