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

Monday, April 30, 2012

WOD 050112

800 Meter Run
10 Rounds
10 Pull Ups
10 Ring Dips
800 Meter Run
It's payday guys! Please get your dues in.
Welcome to The Box Trish!
Get the word around for our raft trip on June 16th!  Invite anyone you like. $50 a seat for a guided raft trip. 27 Seats available. Check the date and sign up.

WOD 043012

20 Minute AMRAP
3 DB Squat Cleans
3 Handstand Push Ups
3 Wall To Wall Sprints
6 DB Squat Cleans
6 Handstand Push Ups
6 Wall To Wall Sprints
9 DB Squat Cleans
9 Handstand Push Ups
9 Wall To Wall Sprints
12 DB Squat Cleans
12 Handstand Push Ups
12 Wall To Wall Sprints
15 DB Squat Cleans
15 Handstand Push Ups
15 Wall To Wall Sprints

You 20 minutes to complete as many reps as possible.
Don't forget about our Gymnastics class next Saturday at 11:00 a.m. Our Cinco De Mayo WOD will be at 2:00 after that and we will eat food following. Please sign up for something to bring and BYOB.  Also, we have purchased some new equipment and need help to raise money for it so we have a few rafting trips for you to sign up for this summer. One in June and one in August. You may invite anyone you want to come on the trips. We can accomidate 27 people so reserve your spots. June 16th and August 18th. It will be $50 a spot. Bring your family and friends if you like.

Thursday, April 26, 2012

WOD 042712

Happy Birthday Chris!!


3 Rounds

400m Run
21 Kettlebell Swings  1.5 pood
12 Pull Ups

Saturday will be Chris's Birthday. This is his Bday WOD.

Wednesday, April 25, 2012

WOD 042612

Complete 5 Rounds

3 Cleans
Max Reps of  Push Ups

Complete all five rounds. Each round try to increase your weight for your cleans. You may perform any type of clean you want. (power clean, squat clean or hang clean) Once your done with your cleans perform as many reps of push ups you can do without stopping. You must lower yourself to 90 degrees from the ground and arm must be fully extended at the top. If your knees or any other part of your body touches the ground you must stop and move onto the next round.

Tuesday, April 24, 2012

WOD 042512

12 Min AMRAP
6 Toe to Bar
6 Burpee Pull Ups
Double Unders
What lies behind us and what lies before us are little things compared to what lies within us...Ralph Waldo Emerson

WOD 042412

Run 400m
150 Wall Balls
Run 400m
21- 15- 9
Handstand Push Ups
Run 400m
150 Double Unders
Run 400m
Welcome to The Box Mark, Jeff and Beth!
Congratulations Robie Creek runners. That was a tuff hot run and you all did great! We are all proud of you.
Gymnastics class....please sign up so I know the head count. Remember, it will be at 11:00 a.m. on May 5th.  It's 20$ a person. At 2:00 is our Cinco De Mayo WOD and then we will eat. Please sign up for something to bring on the sign up table.
And I would just like to say again how proud I am of all my ladies who have their pull ups and who almost have their pull ups! That is a huge accomplishment and I am so proud of all of your hard work.

Sunday, April 22, 2012

WOD 042212

6 Rounds

3 Snatches
6 Overhead Squats
9 Pull Ups

Hey guys don't forget about the gymnastic seminar May 5 at 11am. Make sure you sign up ASAP!! We'll also be having the Cinco De Mayo WOD after the seminar. So stay around to have some fun..

Thursday, April 19, 2012

WOD 042012

400m Run
21 Push Press   95/55
21 Box Jumps
21 Wall Balls
400m Run
15 Thrusters    95/55
15 Jumping Squats
15 KB Swings
400m Run
9 Handstand Push Ups
9 Burpee Box Jumps
9 Clean and Jerk  135/85
400m Run

Yeah... Have fun

WOD 041912

50 Ring Dips
25 Pull Ups
40 Ring Dips
20 Pull Ups
30 Ring Dips
15 Pull Ups
20 Ring Dips
10 Pull Ups
10 Ring Dips
5 Pull Ups

Wednesday, April 18, 2012

WOD 041812

6 Minute AMRAP

Squat Cleans
Push Jerks

You have 6 minutes to complete as many reps as possible of squat cleans and push jerks. You may perform a squat clean into a thruster. When push jerking, both heels must be on the floor before bring the weight down. Use about 60% to 70% of your one rep max for your clean and jerk. Have fun and good luck..

Monday, April 16, 2012

WOD 041612

5 Rounds For Time

50 OverHead Lunges 45lbs Bar/ 25lbs Bar
21 Burpees

Leg trailing knee gently kiss the ground on each leg.

Sunday, April 15, 2012

Tabata This

8 Rounds
20 Seconds on 10 Seconds off
Pull Ups
Push Ups
Air Squats
Sit Ups
Don't forget to sign up for our gymnastics class. If you signed up showing that you were interested, please sign up on the actual class sheet to show you will be there. There is an evelope with it to put in your 20$. If you know anyone who would like to take the class who is not a member of the gym, please invite them. The class is at 11:00 a.m. and we will be having our Cinco De Mayo WOD at 2:00 with food after. Please sign up for what to bring to our Mexican feast!

Sunday WOD @ 1:30

Thursday, April 12, 2012

WOD 041312

7 Minute AMRAP

3 Box Jumps
3 Kettlebell Swings
6 Box Jumps
6 Kettlebell Swings
9 Box Jumps
9 Kettlebell Swings
12 Box Jumps
12 Kettlebell Swings

You have 7 minute to do as many reps as possible. The Gymnastics Seminar is set for May 5 at 11am. Please sign the official sign up sheet on the table when you walk in. It will be $20 a person. Just put your money in the envelope. He will be helping with Handstand Walks, Muscle Ups and other gymnastics techniques.We'll also be having the Cinco De Mayo WOD after the seminar. We have a sign up sheet for ingredients for burritos and  tacos next to the  Gymnastics Seminar Sheet. You may also bring any side dishes. Remember its BYOB.

Wednesday, April 11, 2012

WOD 041212

50 - 40- 30 - 20 - 10

Weighted Lunges
Hands Release Push Ups
Sit Ups
Double Unders

Tuesday, April 10, 2012


King Kong

3 Rounds
1 Deadlift     450lbs
2 Muscle Ups
3 Squat Cleans  250lbs
4 Handstand Push Ups

Use 80% of your MAX Deadlift and 75% of your Max Power Clean. For those who can't do muscle ups. Perform them from the ground or jumping into them. Have fun guys!!


10 Minute AMRAP

Squat Cleans 160lbs/ 100lbs
Jerks             160lbs/ 100lbs

Monday, April 9, 2012

WOD 041012

50    Back squat 
5    Rope climb
40    Back squat 75lbs 
4    Rope climb
30     Back squat
3    Rope climb
20   Back squat
2    Rope climb
10    Back squat
1    Rope climb

Sunday, April 8, 2012


3 Rounds
5 Front Squats (165/115)
18 Pull Ups
5 Deadlifts (225/165)
18 Hands off Deck Push Ups
5 Push Jerks (165/115)
18 Toes to Bar
Welcome to The Box Jamie!
Don't forget it's time to pay your dues. Also, our gymnastics class is set for Saturday, May 5, at 11:00 A.M. He is going to work on everything from Muscle Ups, Handstands, Walking on our hands, kipping pull ups, man ups, etc...So, Please officially sign up to reserve your spot, It will be $20 a person. We will also be having our Cinco De Mayo WOD that day and eating mexican food so, after our gymnastics class, we will do our wod and eat food. I will provide the meat, I will have a sign up sheet for all the other ingredients for burritos and tacos and any other side dish you might want to bring. Also, BYOB. It will be a fun day at TMB as usual!

Friday, April 6, 2012

WOD 040612


Calorie Row
Thrusters 75/55
KB Swings 52.5/35
Wall Balls 20/16
Sumo Squats w/ High Pull 75/55

Everyone will start at left corner of the gym ( by Large garage door) touching the wall. Once time starts you will run to whatever station you like and begin your workout. No time cap.. Just get it done. Have Fun!! Have a great Easter!!

Wednesday, April 4, 2012

WOD 040512

7 Rounds

10 Deadlifts 225/115
20 Box Jumps 30/20
50 Double Unders

Have fun guys!!

Tuesday, April 3, 2012


6 Rounds

3 Power Cleans
6 Handstand Push Ups

Use 80% of your PR for your Power Cleans..

There will be no coach at the 6:30 class. If you do not feel comfortable doing this wod without a coach please do 10 rounds of 10 push ups and 10 overhead lunges w/ a plate.

Monday, April 2, 2012

WOD 040312

16 Minute AMRAP

12 Toe To Bar
DB Farmers Walk 45/25
24 Wall Ball
DB Farmers Walk 45/25

Farmers walk is from the pull up bars to wall ball wall. You must walk not run. Farmers Walk does not count to your total reps score. Have fun guys!!

Congrats to Erik on taking 4th place in Idaho's  first  Men's Physique class last Saturday at the 2012 Axiom Bodybuilding Championships.

Sunday, April 1, 2012

WOD 040112

21 - 15 - 9


Pull Ups