Sunday WOD 1:30

We will be measuring for biggest loser today. We might not get you all in depending on the number of people that show up. But make sure we measure you sometime this week. Assign yourself to a team and pay 20$. Also, It's time to pay January dues. Just put it in the little black box. if it's cash, put it in an envelope with your name on it. Also, we are going to be putting in an order for custom bored shorts for men and women really soon. They will be a bit spendy but you get to pick your color and size and they are awesome to work out in. Plus you will be sporting the Militant logo everytime you sweat and bleed...LOVE IT!!

WOD 122711

4 Rounds
Row 400m
10 Handstand Push Ups
20 Box Jumps
30 Sit Ups
I won't be in there all week so these wods this week are just suggestions, you can do what ever you want. Hope you all had a great Christmas.

What the Fran

Partner WOD 21-15-9...each Thrusters Pull ups The bar can not touch the ground and partners can not work out at the same time. If the bar touches the ground....start the WOD over. Hot Cider and Gumbo after the 5:30 WOD...normal wod times all day long if you can't make it later.

WOD 122211

2 Rounds 25 Knees to Elbows 50 OH Weighted Lunges 75 Push Ups 100 Air Squats If anyone would like to join the competition with the surrounding CrossFit gyms go to www.crosstownthrowdown.com and register. Also, sign up for a biggest loser team. Both start Jan. 1st.And if you would like to join us on Friday after the 5:30 WOD please BYOB, I will have some Gumbo and we will make a toast to Christmas and the New Year!

WOD 122111

21 Push Presses 10 Wall to Wall Sprints 18 Ring Dips 10 Wall to Wall Sprints 15 Push Presses 10 Wall to Wall Sprints 12 Ring Dips 10 Wall to Wall Sprints 9 Push Presses 10 Wall to Wall Sprints 6 Ring Dips

WOD 122011

100 Squat Cleans
at the top of every minute do 3 burpees
Happy Birthday Jessica! Don't forget that if you get people to join in the month of Jan. Feb. is free. Offer must be redeemed by Jan. 15th. Also, stick around after the 5:30 WOD on Friday for just a very brief get together before the holidays.

WOD 121911

5 Rounds
20 Pull Ups
30 Kettle Bells
40 Double Unders
I will be posting a WOD everyday for the week after Christmas for those of you who want to get in the gym. But don't forget, I won't be in there. Starting the first week in January the 5:30 A.M. class will be held monday through friday. And for members of the gym our biggest loser will start. Bring your $20, pick a team of four, and start researching a diet...If you don't know where to start, begin with paleo, zone, or the 4 hour body. It will go through St. Paddy's Day, March 17th.

Sunday WOD @ 1:30

WOD 121611

10 Min. AMRAP
5 Toes to Bar
10 Burpees
15 Kettle Bells
Congrats on all the PR's today!!! Also, The Box will have no trainers in it the week after Christmas but it is always open for you guys to work out in anytime. Jan. 1 We will be starting the biggest loser. We will start picking our teams next week. Decide what diet you will be following, paleo, zone, 4 hour body, etc.... Everyday you cheat you have to put an X next to your name. Don't let your team down. At the end of the contest each X equals 10 burpees. It's a 20$ buy in.

PR DAY

PR DAY
Let's plug some numbers into those books of yours.

WOD 121411

15 Minutes
1 Manmaker
1 Lunge w/ same DB
2 Manmakers
2 Lunges w/ same DB
3 Manmakers
3 Lunges w/ same DB
And so on...
Welcome to The Box Andy!!!
Don't forget...December 23rd, join us anytime of day but especially at 5:30 for a Christmas WOD and a fast little party afterwards. BYOB and we will make a toast to the birth of Christ and the company of great friends and Jessica's birthday and the return of Jarod. Wear a holiday hat if you have one.

Chelsea

5 Pull Ups
10 Push Ups
15 Air Squats
Do this once a minute for 30 minutes. Rest til the top of every minute. Should get 30rounds. If your round exceeds the minute, mark your minute and continue to do work for 30 minutes. See how many rounds you get.
January special....If you have a friend that is thinking about joining, in January we are having a "get january free if you pay for february" special. Don't forget you have to be a part of the gym to do our biggest loser so this might encourage people to want to participate. The deadline for joining and getting that special and joining biggest loser will be Jan. 15th.

WOD 121211

4 Rounds
10 Overhead Squats
15 Ring Dips
20 Box Jumps
25 Sit Ups
30 Double Unders
December 23, we will have a very casual Christmas WOD. If you would like to join us at 5:30 and wear your santa or elf hat, maybe some reindeer horns if you have any. Afterwards if you would like to hang out for a bit and BYOB we will be celebrating Jessica's birthday and Jarod's visit home along with just being together as a CrossFit family. There will be wod's all day long at the normal times.

sunday wod @ 1:30

Schmalls

Run 800m...
2 Rounds
50 Burpees
40 Pull Ups
30 Pistols
20 Kettle Bells
10 Handstand Push Ups
Finish with 800m Run
In Honor of a great soldier who died serving our great country.

WOD 120811

10 Rounds

10 Sumo Deadlift High Pulls (95/65)

10 Hands off Deck Push UPs

20 Sit Ups

Welcome to The Box BJ!!! and welcome back Tom! Also, just a reminder that we will be doing a hero wod on Friday in honor of a fellow CrossFitter that died while fighting for the freedoms our country enjoys. Let's sweat a little for the men and women that give so much for this great country.

WOD 120711

10 Min. AMRAP

6 Over The Bar Burpees at the top of every minute

Fill the rest of the minute with Thrusters

Thruster # X reps is your score

WOD 120611

21-18-15-12-9-6-3

Turkish Get Ups

Box Jumps

If anyone would like to buy some shirts or a gift certificate but doesn't have the money right now, you may put your name on the piece of paper on the shirt table and pay later. There is a sale on the shirts and gift certificates through the month of December, shirts are $15, Sweatshirts $40 and gift certificates are $50. What you see is what I have.

WOD 120511

5 Rounds

30 Kettlebell Swings

20 Pull Ups

50 Double Unders

Don't forget, it's the beginning of the month.

sunday wod @ 1:30

WOD 120211

4 Rounds

Run Lines

20 Jumping Air Squats

Run Lines

20 Jumping Lunges

Run Lines

20 Sit Ups

Run Lines

20 GHD Back Ext.

It's that time of the month again to pay gym dues. Also, the shirts will be out for possible Christmas present ideas. And, we have gift certificates if you would like to get someone a one month gym membership for Christmas. Don't forget we now have a 5:30 a.m. class on Monday, Wednesday and Friday if you know of anyone who would like to come at that time. We will make it 5 days a week when we get a consistant big turnout.