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

Thursday, June 28, 2012

WOD 062912

100 Box Jumps
5 Sit Ups at the top of every minute
There will be no trainers from Wednesday July 4th through Friday July 6th. The gym will be open for you to workout on your own.

Wednesday, June 27, 2012

WOD 062812

Run 800m
Overhead Squats
Push Ups
Toes to Bar
Run 400m
Welcome to The Box Jon!!!
1 more day to get any money in for Tony's giftcard at Cabellas for his wedding present.
Fantastic lifts today, Militants!!!! Ages 7 to 71....if you have heard anyones excuse about why they can't do what we do just tell them....ages 7 to 71 and everything else inbetween. Hooahh!

Tuesday, June 26, 2012

WOD 062712

20 Minute AMRAP
6 Snatches
9 Dips
12 Burpees
2 more days to get money in for Tony's wedding present!!!
We will have no trainers in the gym from Wednesday July 4th, through Friday July 6th. The gym doors will be open so please feel free to use it. We will be back on Sunday for our usual 1:30 workout. We will do Hero WOD's on Monday and Tuesday so please join us.

Monday, June 25, 2012

Happy Birthday Ryan R

5 Rounds
1 Bear Crawl
6 Spartan Tire Flips
12 Toes on tire pushups
6 Kettlebell swings
6 Pull Ups
O.K. We have a female and male tabby kitten that is ready to go. They will be awesome mousers.
3 more days to get in any money you want to put towards Tony's gift.

Sunday, June 24, 2012


12 rounds for time of:
10 Dumbbell hang squat clean, 45#
6 Handstand push-ups on dumbbells
There's still a couple of days to put some money in the pot for Tony's wedding present. Please put it in an envelope with your name on it and put it in the money box. The last time I can take money is 8:30 class on Friday.
Also, I was wondering if you would be interested in a client appreciation massage day. We will set it up for a Monday or Tuesday from 3:30 to 6:30. If you are interested please give me a verbal census and I'll set it up. It won't cost any money but tips are always nice for the massage therapist. Let me know.

Friday, June 22, 2012

Happy Birthday Donna!!!

Flirtin' with Forty
39 Box Jumps
39 Wall Balls
39 Weighted Lunges
39 Kettle Bells
39 Knees to Elbows
39 Back Extensions
39 Double Unders
39 Back Squats
39 Sumo High Pulls
39 Tire Flips
Don't forget everyone about Tony's wedding present!!!
Please go 5 miles per hour on the driveway.

Wednesday, June 20, 2012

WOD 062112

14 Min AMRAP
6 Front Squats @ 80% PR
9 Handstand Push Ups
12 Dips
Buy Out...Run 1 mile
Tony's wedding is in a week. If you would like to contribute some money for the gift card from Cabellas we are going to get him, please put it in the money box with your name on the envelope.
Also...we have had a complaint that could possibly shut us down if we don't take it seriously. We need to keep the music down and we need to keep the speed on the driveway to 5 miles per hour...even if your late. Code enforcement was contacted with the complaint. It did not come from our neighbors but we believe that it might have something to do with the Real Estate agent having a hard sale next door. Our neighbor Sandy was unaware that code enforcement was contacted and she was very apologetic about it so let's do our best to help her with this.

Tuesday, June 19, 2012

WOD 062012

5 Rounds
10 Turkish Get Ups (5 each side)
10 Toes to Bar
10 Supermans to Hollow Rocks
15 Push Ups
20 Air Squats
10 days until Tony's wedding. If you would like to contribute to his wedding gift please give money in an envelope and your name will go on the gift card I will purchase from Cabella's.
Also, if you would like to purchase a gift card worth $30 for Papa Murphy's for $10, the money goes to a good cause. The envelope is on the cubby's.

Monday, June 18, 2012

WOD 061912

400 Meter Run
100 Double Unders
50 Kettle Bells
100 Lunges
50 Pull Ups
400 Meter Run
Welcome to The Box Julie and Beth!!!
We will miss you James! Good luck in your new job.

WOD 061812

5 Rope Climbs
5 Clean and Jerks
4 Rope Climbs
4 Clean and Jerks (increase #)
3 Rope Climbs
3 Clean and Jerks (increase #)
2 Rope Climbs
2 Clean and Jerks (increase #)
1 Rope Climb
1 Clean and Jerk (increase #)
You should end up at your PR on the last clean and Jerk. Don't forget to bring your long socks for the rope climbs. And for those of you who have used tape in the past but have not brought any in, please do so. Thank you.

Sunday, June 17, 2012

Happy Fathers Day

We will not be having a 1:30 WOD due to it being Fathers Day. All you dads in the gym, we pay tribute to the sacrifices you make for your family every day. Thank you for your leadership, hard work, love and fun you show your kids. Have a great day and see you all tomorrow.

Thursday, June 14, 2012

Cindy....well...not really

20 Min AMRAP
5 Ring Rows
10 Ring Dips
15 Wall Balls
Great job Jeff in getting your pull ups!!!
Don't forget about Tony's bachelor WOD at our gym at noon on only.

Wednesday, June 13, 2012

WOD 061412

15 Minute AMRAP
1 Deadlift (225/135)
1 Burpee
2 Deadlifts
2 Burpees
3 Deadlifts
3 Burpees
This Saturday at noon all male Militants are invited to do a bachelor party WOD at our gym! Please come and celebrate with Tony, it will be fun.
Also, as much as Tony would love to invite everyone to his wedding ceremony, money does not permit him to invite ALL he loves. But, you are all invited to the reception afterward. So, June 30, at 7:00 P.M.  please come and celebrate with Shannon and Tony at 401 West Ustick Road, Caldwell, ID 83607. BYOB.
I would like to collect money from everyone in the gym to get Tony and Shannon a gift card to Cabellas for their wedding present. They love to fish and camp. So, if you would like to give a little something, please put it in an evelope in the money box and write your name on it.

Tuesday, June 12, 2012

WOD 061312

800 M Run
100 Sit Ups
25 Box Jumps
400 M Run
50 Back Ext
15 Jumping Air Squats
800 M Run
25 Pull Ups
400 M Run
Welcome to The Box Christy, Stephanie and Maren!!!
If you haven't paid your dues Please get those in.
Also, we are out of sport tape. If you have ever used tape please go to Sports Authority, REI, Play it Again Sports, Big 5, or any other place that sells sporting equipment and buy some and bring it in. If you use it it needs to be replenished.  If you have brought it in the past, take a break and let someone else bring it in. Thank you, Militants!

Monday, June 11, 2012

Happy Birthday Whitney

3 Rounds
19 Ground to Overhead (135/95)
78 DoubleUnders
34 Kettle Bells
Welcome to The Box Serona!

Sunday, June 10, 2012

WOD 061112

Partner WOD
200 Thrusters (between you)
while you are doing thrusters your partner is running 200m...then you switch
The bar can not touch the ground.
If you happen to be alone during the WOD and have no partner it will be 10 rounds of 10 Thrusters and a 200m run.
Great job Militants at the competition!
Welcome to The Box Robert!
The raft trip has been canceled due to snow. We will still have the one in August. Put your name on the sign up sheet if you think you might be interested. Only 27 spots available. Anyone is invited, even if they don't go to the gym. $50 a spot.

Sunday WOD 1:30

Thursday, June 7, 2012

WOD 060812

Box Jumps
Wall Balls
Kettle Bells
Last day to sign up for the raft trip.

Wednesday, June 6, 2012

WOD 060712

3 Rounds
1 Minute Each Round
Row (for calories)
GHD Back Ext.
Chin Ups
Jumping Air Squats
Push Presses
Welcome to The Box Robert!
Friday is the last day to sign up for the June 16th raft trip. Anyone is invited. $50 a person.

Tuesday, June 5, 2012

WOD 060612

4 Rounds
3 Squat Cleans @ or near PR
5 Muscle Ups (or 5 muscle up progressions, 5 dips)
25 Push Ups
50 Lunges

Monday, June 4, 2012

WOD 060512

12 Minute AMRAP
3 Handstand Push Ups
3 Deadlifts
6 Handstand Push Ups
6 Deadlifts
9 Handstand Push ups
9 Deadlifts
Welcome to The Box Robert, Megan and Chris!
If you would like to sign up to the CrossFit competition this Saturday go to The CrossFit Refinery's website and purchase a spot.
I would also like to remind those of you who haven't paid your dues please get those in.
Also...11 days til the raft trip. This Friday is the deadline. Anyone is invited. $50 a seat. Let us know and sign up on the clip board.

Sunday, June 3, 2012

WOD 060412

5 Rounds
5 Man Makers
10 Pistols (5 ea leg)
15 Pull Ups
20 Double Unders
O.K. 12 days until the raft trip. Sign up deadline is this Friday. If you  don't have your name on the clipboard it will be too late. Our river guide needs to know how many boats we are using. Don't forget it's $50 a person and a fund raiser for your equipment in the gym.
Also...there is a crossfit competition this Saturday coming up. If you would like to participate as an athlete please see me for details. If you wold like to come and watch it's at the Bank of America Center on The Grove. Sport your Militant apparel and represent this Saturday.

Sunday WOD @ 1:30