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

Thursday, January 31, 2013

Crossfit Games 11.4

10 Min AMRAP
60 Over the bar burpees
30 Overhead Squats
10 Muscle Ups
It's the first of the month, Athletes, please get your dues in.
2 More weeks Until the end of "The Biggest Winner". Hang in their guys!

Wednesday, January 30, 2013


20 Min AMRAP
5 Handstand Push Ups
10 Pistols
15 Pull Ups
I know the end of our biggest winner contest ends on the Friday after Valentines Day and some of you might be going on dates....but, in keeping with tradition I thought it would be fun to have a party. But, instead of the usual, we could bring our own beverage and pool money together for some Messangers Pizza. It would be a lot more fun than making food. Let me know what you think. I'll call to see how much each pizza is and see how much it will be per person.

Tuesday, January 29, 2013

Crossfit Games Open 11.1

10 Minute AMRAP
30 Double Unders
15 Power Snatches 75/55
We have a lot of new people, please make them welcome! For those of you bringing kids, please have them stay in the play room until you leave the gym. I know the gym seems really fun to a kid but people are working out and your kids could get hurt and will get in the way of others working out.

Monday, January 28, 2013

WOD 012913

7 Minute AMRAP
Ring Dips
Welcome to The Box James, Jenna and Sean!!!!
You all are doing fantastic! Just up for the dips.

Sunday, January 27, 2013

WOD 012813

5 Rope Climbs
25 Push Ups
5 Clean and Jerks 165/115
4 Rope Climbs
20 Push Ups
4 Clean and Jerks
3 Rope Climbs
15 Push Ups
3 Clean and Jerks
2 Rope Climbs
10 Push Ups
2 Clean and Jerks
1 Rope Climbs
5 Push Ups
1 Clean and Jerk
We will not have a 6:30 P.M. class today.
Don't forget to wear your long socks for rope climbs.

Thursday, January 24, 2013

WOD 012513

5 Rounds
10 Deadlifts 185/125
10 Kettlebells 70/52
10 Burpee Pull Ups

Just a couple days to get a 200$ discount from Dr. Simmer. Make an appointment or just walk in. He's directly across from Costco, next to Gordmans. 25$ for an xray and exam. He's the best in town and the offer ends Jan. 31. I highly recommend it.

Wednesday, January 23, 2013

WOD 012413

100 Wallballs 20/14
90 Sit Ups
80 Squats
70 Box Jumps
60 Double Unders
50 Pull Ups
40 Walking Lunges
30 Push Press 95/65
20 Ring Dips
10 Overhead Squats 95/65
Dr. Simmer, the best chiropractor in the world, is having a deal for the month of January. If you are a new client you will recieve an xray and exam for only $25.This is over a $200 savings. This will only last for January so I highly recommend you get in on this. You won't regret it.

Tuesday, January 22, 2013

WOD 012313

Death by Rower
Row 5 Calories the first minute.
Rest to the top of the minute.
Add one calorie each minute until your minute exceeds the calories.
Since we have only 3 rowers we will be doing this workout in heats.
When your are done with your wod, work on something you struggle at....dips, handstand push ups, pull ups, hanstands, squats, a lift...

Monday, January 21, 2013


Power Cleans
Ring Dips
Back Squats

Sunday, January 20, 2013

WOD 012113

5 Rounds
25 Lunges
20 Kettlebells
15 Second L-Sit
1-1-1-1-1-1-1 Shoulder Press

Happy Birthday Jacob!

Thursday, January 17, 2013


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Wednesday, January 16, 2013

WOD 011713

500  Double Unders
5 overhead jumprope lunges at the top of every minute
Hands stretched wide with jumprope in hands overhead, active shoulders shrugged up around the ears while lunging.
Back Squats
Do it Wendler style if you have the time and a back squat PR.

Tuesday, January 15, 2013

WOD 011613

30 Front Squats #95/65
1 Rope Climb
30 Push Presses #95/65
1 Man Up
30 Snatches #95/65
1 Rope Climb
30 Burpees
1 Man Up
30 Toes to Bar
1 Rope Climb
30 Deadlifts #95/65
1 Man Up
Welcome Back Frank! We are glad your knee surgery went well!
This is our new pommel horse toy. Try it's fun!!!

Monday, January 14, 2013

WOD 011513

Handstand Push ups
Pull Ups
Welcome to The Box Nachelle!!!

Sunday, January 13, 2013

WOD 011413

10 Rounds
15 Wallballs
15 Burpees
Yaaaa Monday! Nothing like starting out a Monday with burpees!!!

Thursday, January 10, 2013


1000 M Row
50 Thrusters @ 45/25
30 Pull ups
Power Cleans
Welcome to The Box Raimie!!!

Wednesday, January 9, 2013

WOD 011013

100 Air Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pulls
50 Kettlebells 53/35
40 Back Ext.
30 Box Jumps 24/20
20 Toes to Bar
10 Burpees

Tuesday, January 8, 2013

WOD 010913

2 Rounds
Sprint Row 100M

3 Rounds
Wendler Deadlift
take 90% of your 1 rep max
do 5X65% of the 90%
max reps at 85%
10 Hip extensions
Sorry I was sick Militants. I promise I won't be sick anymore. Being sick is dumb.

Monday, January 7, 2013


Overhead Squats

Double Unders
Sit ups
Welcome to The Box Fetticia and Niki!!
Good Luck on your test Josh.
Great Day, Militants!!

Sunday, January 6, 2013


Muscle ups
Squat Snatches 135/95

5 minutes of handstand walk progressions
Welcome to The Box Jordan!
How's everyone doing with their challange? Keep it up Militants, we can do anything for one month.
If you haven't gotten your dues know.

Thursday, January 3, 2013

WOD 010413

10-1 Sprint Forward sprint Backwards
1-10 Snatch complex 65#

Snatch Complex
1 Pwr Snatch
1 Snatch Balance
1 Full Snatch
Complete each complex without dropping the bar.
Welcome to The Box Stacey, Josh, Jacob, and Hal!!! You guys did awesome.
Try to get your dues in, Militants.

Wednesday, January 2, 2013

WOD 010313


Weighted Pull ups 40#
3-3-3-3-3 Front Squats
Weighted Dips #40/25
Weighted Pull Ups #40/25
It's Due's time. Let's get that money in. If you bought a sweatshirt, put your payment in the dues. And don't worry about paying for the Biggest Winner yet, just sign up and do your best. It will only cost you 10$ if you don't cheat for 40 days...

Tuesday, January 1, 2013

WOD 010213

Team of 3
3 Rounds
Row 30 Calories
Deadlifts 225/165
Rower sets the time, only burpees and deadlifts count for score.
For those of you who are doing the biggest winner, don't worry about paying right away. The money isn't really important until the end of the contest. I know that money is tight after Christmas and I don't want that to stop you from signing up.
Also, I highly encourage all participants to start chatting it up on The Militia Box facebook. This way you can share helpful information, be heald accountable for what you eat and do, ask questions. It will be fun.