WOD 100112

4 Rounds
Run 400M
10 Pistols
10 Clean and Jerks
20 Sit Ups
Quote: A life spent making mistakes is not only more honorable,but more useful than a life spent doing nothing...George Bernard Shaw

092812

15 Min AMRAPP
10 Pull Ups
10 Box Jumps
Welcome to The Box Jennifer!!!

WOD 092712

20-15-10-5
Dumbell Thrusters
Knees to Ebows
It's almost the beginning of the month. If you could get your dues in at the beginning of the month I would appreciate it. Thanks.
Get better Kelsey Chadsdottir!!! You have some lifting that needs to be done.
Quote: If we could sell our experiences for what they cost us we would all be millionairs...Abigail Van Buren

Wilmot or run

6 Rounds
50 Squats
25 Ring Dips
or
Run 5K
I have put some events on our event board (the whiteboard by the door). If you have any questions about them please let me know.
Don't forget to think about what costume you will be wearing at our Halloween WOD! Also, what yummy food you will be sharing with the rest of the Militants.
Quote:  It has been my experience that folks who have no vices have very few virtues...Abraham Lincoln

WOD 092512

Ball Day!!!
5 Rounds
10 Box Jumps...w/ball
10 Backwards Wallballs...
10 Sit Up wall ball throws
400m Run...you guessed it, w/ball
Welcome to The Box Kylie!!!
Quote: If you don't have time to do it right, when will you have time to do it over...John Wooden

WOD 092412

21-15-9
Deadlift #225/185
Overhead Squat #135/95
Quote: All who call on God in true faith, earnestly from the heart, will certainly be heard, and will receive what they asked and desired....Martin Luther

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Halloween is coming!!!! Don't forget, it's a 10$ buy in to help out with our awesome barrel stove that Doug is building and the tonage of wood we are cutting, hauling and splitting.
Quote: A leader is best when people barely knows he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves...Lao Tzu

WOD 092012

 

Hot chicks, Atlas Stones, The Militia Box...It doesn't get any better than this.

Row 400 M
20 GHD Back Ext
20 Lunges
30 Hands off Deck Push Ups
400 M Run
100 Flutter Kicks
100 Sit Ups
2 minute wall sit @ 45 degrees
50 Double Unders
400 M Run
Since we have only 2 rowers, as the rower is freed, please pay attention to the clock and start your workout at that time. Keep this wod in order. Everyone starts with the row.
Quote:  God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference...Reinhold Niebuhr

WOD 091912

my oh my Serona!

10 - 1 Handstand Push Ups
1-10 Deadlifts @ 50% PR
Welcome to The Box Melanie and Brooke!!!
Awesome muscle ups today,Militants....oh ya, and all the other stuff.
Quote:  If you don't like something, change it. If you can't change it, change your attitude...Maya Angelou

Sucks @$$

4 Rounds
2 Atlas Stones
3 Muscle ups (10 mu progressions & dips or 10 pullups/10 dips)
10 Thrusters 95/135
15 Burpees
This Sunday we will be having an advertising shoot for Chad's new business for his Atlas Stones. All Militants please show up with any Militant shirt you own and get ready to have fun lifting heavy stuff.
Welcome to The Box Deny!
Quote: Even if you fall on your face, you are still moving forward...Victor Kiam

Tiny Whiny

50 Box Jumps
40 Kettlebells
30 Toes to Bar
20 Push Ups
10 Double Unders
This is our last week with one of my oldest and most faithful clients...Shawn Garcia. We love you and we will miss you Shawn and we all hope you will be happy in your wonderful new life.
Quote:  Let us be greatful to people who make us happy, they are the charming gardeners who make our souls blossoms...Marcel Proust

We will miss you Shawn.

WOD 091412

4 Rounds
1 Minute Each Round
Row (calories)
Sit Ups
Ab roller
GHD
Count Reps
I know you all hate me for this awesome week that just made you all stronger than you were last week. So....abs it is.
Quote:  Excellence is not a skill...it's an attitude...Ralph Marston

WOD 091312

100 Squat Power Cleans @ 50% PR of power clean
3 Burpees @ the top of every minute
Quote:  The world is the great gymnasium where we come and make ourselves strong...Swami Vivekananda

WOD 091212

50 Wallballs
50 Double Unders
40 Wallballs
40 Double Unders
30 Wallballs
30 Double Unders
20 Wallballs
20 Double Unders
10 Wallballs
10 Double Unders
There will not be a 6:30 class today but the gym is always open.
A few of you haven't gotten your dues in, please do that. Thank you.
Halloween! Halloween! Halloween! We celebrate Friday October 26th. WOD, bonfire, food, drinks! I don't plan on buying new shirts but we have the old ones from last year that will be for sale for $15.
Quote: The only place success comes before work is in the dictionary...Vince Lombardi

White

5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Walking lunges w/ 45# plate overhead
Run 400m
Welcome to The Box Ryan, Lori and Stevie!
It's 9/11, and in honor of all the brave men and women who have died keeping this great country free we will be doing a hero wod today. Please come honor the blood shed for your country with a little of your sweat. HOOAHH, Militants!!!

This is U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

For those of you who haven't paid your dues, please get that in. Thank you.

Quote:  We shall defend our island, whatever the cost may be, we shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender...Winston Churchill

WOD 091012

8 Rounds
80% Body weight Hang Cleans 20 Seconds
Rest 10 Seconds
80% Body Weight Push Presses 20 Seconds
Rest 10 Seconds
Count Reps for Hang cleans/Push Presses
Try to practice our hook grip.
Thank you Chad for our AWESOME Atlas Stones! Probably going to be a regular Sunday WOD so if you would like to learn how to use them start showing up on Sunday.
Congratulations Josh for getting your muscle ups!
Quote:  Experience: the most brutal of teachers. But learn, by God do you learn...C.S. Lewis

Tabata This

8 Rounds
20 Seconds work
10 Seconds rest
Pull Ups
Push Ups
Sit ups
Air Squats
Count total reps
Please get your dues in, Militants.
Quote: I have found there is only one way to look fit...hang out with fat people...Rodney Dangerfield

Happy Birthday Clayton!!!

HAPPY BIRTHDAY CLAYTON!!!!!
 3 Rounds
15 Deadlifts @ 50% PR
15 Box Jumps
Sprint 200M
2 Rounds
15 Wall Climbs
15 Tire Flips
Sprint 200M
some of you have bought some things for Kodi's school fundraiser. If you haven't gotten your money in on your order, please do. We need to turn the money in with the order. Thank you.
Quote: How old would you be if you didn't know how old you are...Satchel Paige

WOD 090512

10 Minute AMRAP
Light                                 Medium                 Heavy
30 Snatches @ 15             30 @ 45#               30 @ 65#
30 Snatches @ 35             30 @ 75#               30 @ 95#
30 Snatches @ 45             30 @ 100#             30 @ 115#
30 Snatches @ 55             30 @ 120#             30 @ 135#
Get your dues in, Militants!
And think about our Halloween WOD on Friday October 26th. Bon Fire, marshmellows, food, drink and GREAT company! 10$ buy in for gym equipment and firewood for our new and up and coming barrel stove. I know it doesn't feel like it now but it get's stupid cold in the winter and we'll need it.
Quote: I am crucified with Christ; nevertheless I live, yet not I but Christ liveth in me. And the life which I now live in the flesh I live by the faith of the Son of God who loved me and gave himself for me...Gal 2:20

WOD 090412

5 Cartwheels
10 Front Squats
20 Kettlebells
Run 400M
It's the beginning of the month, Militants. Please get your dues in.
Quote: Courage is being scared to death and saddling up anyway...John Wayne

Gator

8 Rounds
5 Front Squats 185/130
26 Ring Push Ups
Our only class today is at 1:30. Happy Labor Day everyone! Let's celebrate by sweating our butts off.
Also, it is the beginning of the month. Let's get our dues in please.
Last but not least, I know it seems early but I'm reminding you of our annual Halloween WOD. We are going to do it the Friday before Halloween because Halloween is on a Wednesday. This will be a fund raiser for gym equipment. 10$ a person. This would be a good time to invite people to your gym and show them what we do. Dress up, bring a dish for our big pot luck, BYOB, and we will have our traditional HUGE bonfire! So mark your calenders and plan on attending.