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

Thursday, August 30, 2012

WOD 083112

5 Rounds
10 Thrusters 50% of Front Squat PR
400 M Run
Have a great Labor Day Everyone! We will have a 1:30 class on Sunday and Monday but no other classes will be held on Monday.

Wednesday, August 29, 2012

WOD 083012

Muscle Ups
Box Jumps 40"/30"
Handstand Push ups
Pistols (each leg)
Great lifts today, Militants!!
Quote: Some of the greatest battles will be fought within the silence of your own soul...Ezra Taft Benson

Tuesday, August 28, 2012

Front Squat PR

We have a couple theories in what would give the best PR. So, if you are bold enough to play around with your PR numbers you can try one of two ways.
10-5-5-3-3-1-1-1 etc.
1 Heavy
10 light
1 Heavier
wait 2 minutes
20 light
1 Heavier
wait 2 minutes
1 Heavier
30 light
wait 2 minutes
This theory creates muscle memory in your PR's.
Your choice, it's worth a try

Monday, August 27, 2012

WOD 082812

25 Walking Lunges
20 Pull Ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells 2 pood
30 Sit Ups
20 Hang Squat Cleans 35lb Dumbbell
25 Back Ext
30 Wallballs 20#
3 Rope Climbs
Bring your long socks!!!
Welcome to The Box Duane, Makayla, Miranda and Josh!!!!
Quote: The Bible is one of the greatest blessings bestowed by God on the children of men. It has God for its author; salvation for its end; and truth without any mixture for its matter. It is all pure...John Locke

Sunday, August 26, 2012

WOD 082412

21 Manmakers
Run 1200 M
15 Manmakers
Run 800M
9 Manmakers
Run 400 M
Quote: The greatest enemy to human souls is the self righteous spirit which makes men look to themselves for salvation...Charles Spurgeon

Thursday, August 23, 2012

15 Min AMRAP
5 Pull Ups
10 Lunges to bar
5 Power Cleans at 65% PR
10 Lunges back to pull ups
Great run today in the Boise foothills. great job Militants! I'll get some pictures on the blog of our adventure.

Wednesday, August 22, 2012


Handstand Push Ups
Ring Dips
Push Ups
If you would like to take a trail run with us in Boise be at The Box before 5:30, we leave promptly at 5:30. Follow us in your cars so you can decide to go home afterward or join us for a bite to eat afterwards, Boise is hopping on Thursday nights.
We will still have our normal 5:30 and 6:30 classes if you don't want to come run.

Tuesday, August 21, 2012

WOD 082212

5 Rounds
5 Deadlifts @ 80% PR
10 Burpees
We are going to skip the PR's this week. I need two more squats and I think our legs are a bit trashed. So, we will PR next week.
Thanks to you who bought the chalk, I appreciate it.
Don't forget we are going to Boise Thursday evening to run in the foothills...just for the fun of it. Meet here at the gym before 5:30, we leave at 5:30 and we will follow each other to the trail head.
Also...There will not be a trainer at the 1:30 on Wednesday.
Quote:  The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up...John C. Maxwell

Monday, August 20, 2012

WOD 082112

Partner WOD
14 Rounds (7 each person)
Partner A 10 Wallballs
Partner B 10 Kettlebells
Partner A 10 Box Jumps
Partner B 1 Rope Climb
Partner A Run 200m
Partner can't work while the other is working. After Partner A is done with 200m run, Partner B starts on Wallballs.
Don't forget long socks for the rope climbs.
Quote:Sir,my concern is not whether God is on our side,my greatest concern is to be on God's side, for God is always right...Abraham Lincoln

Sunday, August 19, 2012

WOD 082012

Run 800m
10 Rounds
5 Back Squats @65%PR
10 Toes to Bar
15 Sit Ups
Welcome to The Box Robin!!! Hope you had a good time.
Those of you who use sports tape need to provide your own or replenish what you have used in the cubby. Thank you.

Thursday, August 16, 2012

WOD 081712

4 Rounds
Run 400m
25 Kettlebells
30 Push Ups
35 Lunges
40 Sit Ups

Wednesday, August 15, 2012

Back Squat PR

Back Squats
For those of you who are coming on the rafting trip we need to meet in Banks at 10:00 a.m. on Saturday morning. Try to be there a bit early and if you don't know how to get there, please ask me.  Bring a lunch sealed in a ziplock and something to drink.

Tuesday, August 14, 2012

Happy Birthday Tom!!!

Sumo Deadlift High Pull 95/65
Thrusters 95/65
Sit Ups
Chin Ups
Change of plans on the run to celebration park. We are going to run the Boise foothills instead. Please come join us, it will be awesome. Meet at the gym at 5:30, August 23rd and we will all leave from there. If you would like please plan on staying in Boise afterwards for a beer and a bite to eat.

Monday, August 13, 2012

WOD 081412

50 Box Jumps
50 Double Unders
15 Handstand Push Ups
30 Box Jumps
30 Double Unders
10 Handstand Push Ups
15 box Jumps
15 Double Unders
5 Handstand Push Ups
Next Thursday, August 23, meet at The Militia Box for a trail run at celebration park. It will be a short one so that we can all get the feel of it but I guarentee it will be a blast. Meet at The Box at 5:30 on Thursday August 23, and we will car pool. I guarentee a good time.
Quote: In order to succeed, your desire for success should be greater than your fear of failure...Bill Cosby

Sunday, August 12, 2012

WOD 081312

Cleans (Hang or Power) @ 65% PR
Ring Dips
Wall Balls
Quote: Defeat is not the worst of failures. Not to have tried is the true failure...George Edward Woodbury

Thursday, August 9, 2012

Happy Birthday Tyler

Run 1 Mile
5 Rope Climbs
10 Muscle Ups
15 Pistols
20 Burpees
25 Kettlebells
30 Overhead Walking Lunges 45/25#
Last day to sign up for the raft trip!
Quote: In order to succeed you must fail, so that you know what not to do the next time...Anthony J. D'Angelo

Wednesday, August 8, 2012

Filthy Fifty

50 Box Jumps 24" Box
50 Jumping Pull Ups
50 Kettlebells 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs
50 Back Ext.
50 Wall Ball shots 20#
50 Burpees
50 Double Unders
2 More days to sign up for the rafting trip on August 18th.
Quote: Failure is success if you learn from it...Malcom Forbes

Tuesday, August 7, 2012

Power Clean/Hang Clean PR

Power Clean/Hang Clean PR's
Congratulations Gabi and Ryan! They are going to have a baby.
Nice job on our snatches and OH squats today. We got some PR's. Great work.
You have til this Friday to sign up for the raft trip. We need to know how many boats we're taking.
Quote:I honestly think it's better to be a failure at something you love then a success at something you hate...George Burns

Monday, August 6, 2012

Run 800m
15 Rounds
1 Power Snatch
followed by 5 overhead squats
start light and add weight
Run 800m
Fantastic lifts today Militants!!!
Raft trip in 12 days. Please sign up by Friday.
Quote: Always bear in mind that your resolution to succeed is more important than any other...Abraham Lincoln

Sunday, August 5, 2012

WOD 080612

5 Rounds
10 Deadlifts
20 Jumping Air Squats
30 Push Ups
We need absolutes by this Friday on who is going on the raft trip on August 18th. The cost is $50 and all proceeds go towards equipment in the gym....and we get to all hang out on the river.  We have to know how many boats we are taking and how many guides we need. Pack a lunch and join The Militia Box on the river.
Also, for those of you who haven't got your dues in please do. Also, if you haven't purchased a book, they are in the box on the table. Shirts are 1 for $20 and 2 for $30, buy one get one half price.
We are too late to put together a team for The Dirty Dash. It is completely sold out...sorry guys, maybe next year.
Quote: A successful man is someone who can lay a firm foundation from bricks others have thrown at him...David Brinkley

Thursday, August 2, 2012

Fight Gone Bad

3 Rounds
1 Minute Each Round
Push Press
Box Jump
Wall Balls
Push Press
Count Reps
Welcome to The Box Adam, Josh and Ben!!! Good luck at college Maren. Fantastic pullups today Megan, Maren, Adam, Nicole, Kim and Dallas.
Let me know of your interest in the Dirty Dash. We are going to put together a team this year.
Anyone interested in a full bred, non papered German Shepard puppy, they will be ready in two Saturdays. Please let me know if you are interested or know of anyone who is.
Quote: You need to overcome the tug of people against you as you reach for high goals...George S. Patton

Wednesday, August 1, 2012

Helen meets Annie

3 Rounds
Run 400M
21 Kettlebells
12 Pull Ups
Double Unders
Sit Ups
Congratulations Tony for your 525# Deadlift and Peggy for your 275# Deadlift...You two lifted the most in the gym!!! We are all so proud of you.
Don't forget about our rafting trip on August 18th. Please sign up. It's a fundraiser for your gym, and it will be a blast!
Quote: What you get by achieving your goals is not as important as what you become by achieving your goals...Henry David Thoreau