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

Tuesday, July 31, 2012

PR Deadlifts

Deadlift PR (Personal Record)
5-5-3-3-1-1-1 etc...
It's the beginning of the month. Please get your dues in.
Quote: Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much is to be done if we are always doing...Thomas Jefferson

Monday, July 30, 2012

WOD 073112

Knees to Elbows
If anyone has any flags they would like to donate or get for The Box, please do. Your nationality, state, or favorite sports team we welcome to hang up in the gym.
Please get your dues in, it's that time of the month again.
Quote: You are never to old to set another goal or dream a new dream...C.S. Lewis

Sunday, July 29, 2012

WOD 073012

Run 800m
21 Push Presses
42 Sit Ups
63 Double Unders
15 Push Presses
30 Sit Ups
45 Double Unders
9 Push Presses
18 Sit Ups
27 Double Unders
Run 400m
For those of you who PR'ed on Thursday go 65% of your PR(Personal Record) on your Push Press. Also, a heads up on a change in programming. Every Wednesday is PR day. What ever we PR will be in the WOD the next monday so that you will be able to workout at 65% or 80% of your PR. Once we get through PR'ing all of our lifts we will start over and see our progressions throughout the year.

It's getting to be the beginning of the month, please get your dues in. Thank you.
Quote:  What you do today can improve all your tomorrows...Ralph Marston
Verse: For therein is the righteousness of God revealed from faith to faith; as it is written, The just shall live by faith...Romans 1:17

Thursday, July 26, 2012

WOD 072712

30 Minute AMRAP
15 Pull Ups
10 Ring Dips
5 Back Squats
Run 400 Meters
Fantastic PR's Militants!!! Please remember our rafting trip August 18th!!!
Quote: Well done is better than well said...Benjamin Franklin

Wednesday, July 25, 2012

PR Presses

Shoulder Press PR
Push Press PR
Push Jerk PR
The squat racks are in and ready to load some heavy weight on. Let's get some PR's on those clean white boards of ours.
Quote: The will to win, the desire to succeed, the urge to reach your full potential...these are the keys that will unlock the door to personal excellence...Author Unknown

Tuesday, July 24, 2012


9 Rounds
7 Squat Cleans #185/120
8 Burpee Box Jumps 36" box
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
We at The Militia Box will always remember our troops who have fought and died. We sweat for the blood they shed for our freedom. We should thank God every day that we have the abilities to go through the pains of squat cleans, burpees and box jumps.HOOAHH!!!

Quote: The wise does at once what the fool does at last...Baltasar Gracian

Monday, July 23, 2012

WOD 072412

3 Rounds
1 minute each station
Box Jumps
Double Unders
Welcome to The Box Chip and Adam!
Quote: Quality is not an act, it is a habit...Aristotle

Sunday, July 22, 2012

WOD 072312

2 Thrusters
100 yard sprint (from gym door to beginning of cedar fence and back)
@ the top of the minute for 15 minutes
For those of you who don't own a WOD book, grab one by the white board, write your name on the board and pay later. Start logging in your PR's and progressions.
Don't forget to sign up for the raft trip in August. $50 a person.  All the proceeds go towards our equipment in the gym.

Thursday, July 19, 2012


30 Snatches @ #135/95
buy a mile
Either you run the day or the day runs you...Jim Rohn

Wednesday, July 18, 2012

WOD 071912

5 Rope Climb
45 Sit Ups
50 Kettlebells
30 Burpees
16 Tire Flips
20 Box Jumps
13 Knees to Elbows
30 GHD
58 Overhead Lunges with plate (45/25)
Great Job Tony for your 3:16 PR on Diane!
One way to keep momentum going is to set constantly greater goals...Michael Korda

Tuesday, July 17, 2012


Deadlift (225/145)
Handstand Push Ups

Great job on your PR for your snatch and overhead squat Ryan!!
Our WOD books are in. I would encourage everyone to get one. You can record your workouts and lifts and monitor your progressions made throughout your workout career. You won't have to try to remember what you lifted because you will have recorded it. Grab one, write your name on the board and you can pay with your August dues.

If you don't design you own life plan, chances are you will fall into someone elses plan. And guess what they have planned for you? Not much....Jim Rohn

She girdeth her loins with strength, she strengtheneth her arms...Proverbs 31:17

Monday, July 16, 2012

WOD 071712

Squat Clean
Increase # every round
I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be...Ken Venturi

Lo now, his strength is in his loins, and the force is in the naval of his belly...Job 40:16

Sunday, July 15, 2012


Run 1 mile
100 Pull Ups
200 Push ups
300 Air Squats
Run 1 mile
Welcome to The Box Sage!!!
Congratulations Chad in getting your muscle ups!!!
Determine never to be idle. No person will have occasion to complain of the want of time who never loses any, It is wonderful how much may be done if we are always doing...Thomas Jefferson

It is God that girdeth me with strenth, and maketh my way perfect...Psalm 18:32

Friday, July 13, 2012

Nasty Girls

3 rounds
50 squats
7 muscle ups
10 hang power cleans @ 135#
wod books are here. 25$. if you want to grab a book and pay later sign your name on the box.

Wednesday, July 11, 2012

WOD 071212

50 Double under buy in
Progressive clean and jerks
100 Double Under cash out
Congratulations Shawn on your wedding!!! We are all so happy that you found your true love. May you both live happily ever after.
Always continue to climb. It is possible for you to do whateer you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it...Ella Wheeler Wilcox

Tuesday, July 10, 2012

WOD 071112

8 Rounds
Jog 200m
Sprint 200m
rest 60 seconds
Welcome to The Box Ailie!!!
Today was hard and you all did great!

Monday, July 9, 2012

WOD 071012

50 Back Squats (135/95)
40 Push Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Push Ups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Push Ups
30 Shoulder to Overhead (65/45)
Welcome to The Box Taylor!!!
For those of you who haven't gotten their dues in please do so, Thank you.
Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.
Norman Vincent Peale

Sunday, July 8, 2012

WOD 070912

50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Congratulations Erik for completeing the level 1 cert again!

Wednesday, July 4, 2012

Thursday and Friday WOD

5 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
25 Lunges

20 Minute AMRAP
10 Box Jumps
20 Wall Balls
30 Lunges
200M Sprint (to culvert in driveway)
Happy 4th of July!!! See you Sunday

Monday, July 2, 2012


Handstand Push Ups
Push Ups
Please get your dues in, it's the beginning of the month, Thank you.
Don't forget we will not be in the gym on the 4th, 5th, and 6th. I will post 3 workouts if you choose to come and work out.

Sunday, July 1, 2012

WOD 070212

Huckin Fevvy
Run 1 Mile
7 Rounds
7 Clean and Jerks
7 Chest to Bar Pull Ups
Congratulations Mr. and Mrs. Tony Lopez!!!!
We will not have a trainer in the gym on Wednesday, Thursday or Friday but the gym is always open for your use.