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

Wednesday, October 31, 2012

WOD 110112

4 Rounds
10 Toes to Bar
Lunge to opposite wall from pullup bars where your bar is set up
10 Snatches
Lunge to far door
Run 400M
Sorry for short notice but...
This Saturday, 6:00 P.M. we will be having a strongman competitor come in and teach us Atlas Stone Techniques. Militants are free, visitors are $10 for the class. Bring money for pizza and BYOB and we will light a campfire afterwards and hang out. Please sign up on the whiteboard so we can get a head count. Tell anyone who might be interested.
Also...We will be having a concealed weapons class at The Box soon. No definate date but please sign up on the whiteboard by playroom if you're interested in getting certified. we will have a definate date soon.

Tuesday, October 30, 2012

WOD 103112

Happy Halloween
Box Jumps
Sit Ups
This Saturday at 6:00 p.m. we have a strongman competitor giving an atlas stone class. Free to all Militants but $10 for non-members.  Please sign up on the whiteboard or text me that you're attending @ 989-8307. We will order pizza for afterwards since it's so late so BYOB and bring some money and we will enjoy pizza and beverage around a burn barrel afterwards.
Welcome to The Box Vanessa and Brad!
Hope you have fun trick or treating! Bring me a reeses peanut butter cup....and's not paleo!

Monday, October 29, 2012

All Hallows Eve

10 Rounds
10 Burpees
10 Thrusters 75/45
15 Minute Time Cap
November dues are coming up. If you bought sweatshirts zip ups were $50, pull overs were $40, and t-shirts were $20. The fundraiser was $10 for one person, $15 for a couple and $20 for a family. Please add it into your dues.

Sunday, October 28, 2012

WOD 102912

4 Rounds
5 Manmakers
30 Double Unders
2 Rope Climbs
Row 20 Calories
Awesome Halloween Party, Militants! Hope you had fun. We will have pictures up soon.
Dues are due. Please add your shirt/sweatshirts and Halloween fundraiser into it and indicate where the money goes to.
Thank you.

Thursday, October 25, 2012


Halloween WOD...
Wouldn't you like to know?!
Come early
Bring Food, BYOB, Dress Up, Bon Fire, Smores, Etc...

Wednesday, October 24, 2012

WOD 102512

15 Min AMRAP
5 Deadlifts
7 Ring Dips
18 Lunges
If you sign up for the farmers challenge we get a $5 discount. Let us know. It's on Saturday.


Hang Cleans @ 65% PR
...Run 400m between each round
We will not be having any other classes on Friday besides our Halloween WOD @ 5:30.
There will not be a trainer at the 1:30 class today.

Monday, October 22, 2012

WOD 102312

4 Rounds
6 Turkish Get Ups
12 DB Snatches (6 ea arm w/ same DB)
18 Box Jumps
24 Double Unders
Halloween WOD Friday!!!!
Farm Man Challange Saturday at 12:00 at Linder Farms. If we sign up as a group we can get a discount. Look at our event board in the gym and sign up by the play room if you want to do it.

Sunday, October 21, 2012


30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
1 Round a minute for 30 minutes
There will be no trainer for the 1:30 WOD.
Great Day Militants!!! Thanks to all that came to watch Tony and I have fun at barbells for boobs.
REMINDER!!!! Halloween WOD this Friday at 5:30. Come early, bring food, drinks and dress up. There will be a bonfire so bring your fixins for smores. Bring friends. 10$ a person, 15$ a couple, 20$ a family. Remember it's a fundraiser for your new wood's in by the way, YAAAA!!!

Thursday, October 18, 2012

Diane meets Grace

Deadlifts 225/185
Handstand Push Ups
30 PowerCleans 135/95
Quote: The maximum effect range of an excuse is zero meters...Author Unknown

Wednesday, October 17, 2012

WOD 101812

3 Rounds
800m Run (400m on 2nd round, 200m on 3rd round)
50 Sit Ups
40 Air Squats
30 Push Ups
20 Cal Row
10 Ring Dips
Don't forget Barbells for boobs is this Sunday at The Refinery @ 3:00. All donations go to breast cancer research.

Tuesday, October 16, 2012

WOD 101712

Thrusters 95/65
Pull Ups
Just a little idea for our Halloween Feast. If everyone brings their own favorite soup/stew/bisque/chowder/gumbo/etc..., a desert and what they desire to drink, it would be fun to taste everyone's creations. It is definately not mandatory, you may bring what ever you want, just a thought.
Also, just like to remind you about t-shirt and sweatshirt orders. Please sign up for them at the picnic table and you can pay with your November dues.

Happy Birthday Becca!!!

Partner WOD
5 Rounds
5 Wall Sprints
While One partner does wallballs the other partner runs 5 wall sprints. Runner relieves wallballer while wallballer begins his 4 wall sprints. Partners count total wallballs at end of 5 rounds. Runner must tap wallballer before wallballer begins to run.
One minute Rest
5 Rounds
5 Wall Sprints
Same method applies as with wallballs. Partners counts total kettlebells swung together.
One Minute Rest
5 Rounds
5 Wall to Wall sprints
Same method applies as with above rounds.
Do this for time and write down reps for wallballs, kettlebells and burpees.

Sunday, October 14, 2012

Happy Birthday Kelsey

One Armed Wonder Woman
6 Rounds
5 Dumbell Snatch  45/25 left arm
5 Dumbell Snatch 45/25 right arm
40 Lunges
100m farmer carry 45/25 left arm
100m farmer carry 45/25 right arm
200m single arm row left arm
200m single arm row right arm
8 Dumbell thrusters left arm 45/25
8 Dumbell thrusters right arm 45/25
10 Box Jumps
5 Single arm ring row left arm
5 Single arm ring row right arm
Pick your sweat shirts and tshirts and pay much later. this week is the only week for orders. Pay with November dues.

Thursday, October 11, 2012

WOD 101212

20 Min AMRAP
5 Power cleans @65% PR
10 Handstand Push Ups
15 Chin Ups
20 cal row
you can stagger where the rower is in your wod.
Don't forget Tony's competition on Saturday at Boise High School. I don't have the exact time but we will guess it starts at 8:00ish.
Check out the sign up sheets for sweatshirts and t-shirts on the picnic table. You can pay when November payments are due.
In celebration to the vice-president debate...
Quote:  One of the penalties for refusing to participate in politics is that you end up being governed by your inferiors...Plato

Wednesday, October 10, 2012

PR Day

Snatches/Squat Snatches/Overhead Squats
10-5-5-3-3-1-1-1 etc...
You pick your PR or.....
after each snatch you could do an overhead squat to get both
If you're feeling froggy, we can practice squat snatches...FUN!!!
Don't forget to come watch Tony compete in the Firebreathers competition this Saturday and Sunday at Boise High School and visit with Chad at his Atlas Stone booth.
Also, sweatshirt info is on the picnic table. Sign up for a shirt the color of your choice. We will have youth sizes so if you have kids or grandkids you want to buy shirts for we can do that. It is a mix of cotton and poly so they shouldn't shrink. Sign up and pay with your November dues. They could make great Christmas presents.
Also, if you want a halloween shirt grab it and sign your name to the yellow envelope so you can pay later with your November dues.
Also, If you would like to order a Militant, verse, or jolly roger shirt please sign your name to the sheet, choose your shirt color and what you want on it and you can pay later for that too.
Also, we have a thought for some hats with our logo on it. If you would like to order a hat please let me know and we will get it done for you.
Pullover sweatshirts - $40
Zip up sweatshirts - $50
t-shirts - $20
hats - $25

Tuesday, October 9, 2012

WOD 101012

5 Rounds
5 Deadlifts @ 80% PR
10 Burpees
15 Wallballs
Run 400 M
I have made last years t-shirts 12$ or 2 for 20$. I don't have a price for our sweatshirts yet so our deadline will be put back a little. I was trying to get them by Halloween, we will see. It will have our guy swinging a sledgehammer on the back with our logo on the front. If you would like a sweatshirt with our verse on the back, please let me know. If we get enough, I have a different shirt vendor for that. If there is a want for our Militant shirts, verse shirts, or jolly roger shirts and we get enough of a want for our verse sweatshirts we will order some. T-shirts will be $20 if ordered.
I also have had many questions about bringing people for the halloween wod that aren't working out and are just observing...So, since this is a fund raiser for our heat source and our new rower and hopefully rowers and ghd's to come, your new halloween wod cost is $10 a person, $15 a couple and $20 a family.
Quote:If we ever forget that we are One Nation Under God, that we will be a nation gone under...Ronald Reagan

Monday, October 8, 2012

WOD 100912

40 Walking Lunges
50 Push Ups
50 Double Unders
25 Knees to elbows
5 Rope climbs
50 Box Jumps 24/20
25 Overhead Squats 65/45
25 L Pull Ups
50 Sit Ups
We will be ordering sweatshirts on Monday. I will show you the design and choice of sweatshirts tomorrow on the picnic table. Orders must be in by Friday. Money can be in a little later. I don't have a price yet but I will get that to you on Wednesday. Also, to save us a little money, we will not be making Halloween shirts this year. For those of you who don't have one, there will be some from last year for sale on the picnic table for 15$ a shirt.
Quote: Good judgement comes from experience and experience from bad judgement...Fred Brookes

Sunday, October 7, 2012

Plate Day

5 Rounds
10 Overhead Lunges 45/25
10 Hatchets 45/25
10 Plate Burpees 45/25
10 Chest Presses 45/25
You may not put your plate down (except during the burpee) except between each round.
Oct. 26, 5:30, Halloween WOD...Dress up, bring a dish, I will provide a big pot of gumbo and whatever you want to drink and candy if you like. Cost for the WOD is 10$. The money will go for the future warmth of your gym. We are also starting a donation jar for future rowers. 
Quote:  Always bear in mind that your own resolution to succeed is more important than any other...Abraham Lincoln

Thursday, October 4, 2012

WOD 100512

3 Rounds
10 Squat Cleans #135/95
20 Box Jumps 24/20
Quote: Freedom is never more than one generation away from extinction. It is not pass it to our children in the bloodsteam. It must be fought for, protected, and handed on for them to do the same...Ronald Reagan

Wednesday, October 3, 2012

WOD 100412

100 Double Unders
90 Sit Ups
80 Lunges
70 Push Presses 65/45
60 Ring Rows
50 Wall Balls
40 Kettlebells
30 Push ups
20 Dumbell Deadlifts
10 Dumbell Squats
If you have not gotten your dues in, please do so.
Start thinking about how you will dress up for our Halloween WOD.  I think our 10$ a person will go towards buying another rower for our winter cardio. I'll get a box to put the money in and we will start saving up.
Quote:  The tree of liberty needs to be watered from time to time with the blood of patriots and tyrants...Lyn Nofziger

Tuesday, October 2, 2012

WOD 100312

1 Rope Climb
50 Back Squats 65/45
2 Rope Climbs
40 Back Squats 65/45
3 Rope Climbs
30 Back Squats 65/45
4 Rope Climbs
20 Back Squats 65/45
5 Rope Climbs
10 Back Squats 65/45
Bring your long socks for the rope climb!
There will not be a trainer for the 1:30 class.
Quote: Quality is not an act, it is a habit...Aristotle

Monday, October 1, 2012

Happy Birthday Byron

50 Burpee Pull Up Handstands
Welcome to The Box Jahvauna!!
It's the beginning of the month, please get your dues in.
There are several events on the event board by the back door.
Don't forget our Halloween WOD!  Friday, October 26th at 5:30. Dress up, bring a dish and your own drinks. Kids are most welcome. We will have some kid games. Don't forget your smores, there will be a huge bon fire.
Quote: Happiness does not depend on any external conditions, it is governed by our mental attitude...Dale Carnegie