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

Thursday, May 30, 2013


Buy In- KB snatch skill work

3 Rounds for Time
21 Db snatch R 40/30
21 L Pull Ups
21 Db snatch L 40/30
21 L Pull Ups

Cash Out- 2000m Row

Wednesday, May 29, 2013

WOD 053013


Buy In- 3 Rounds 30 Back Extension 30 High Knees

30 Box Jumps 30/24
5 Deadlifts 315/205
800m Run
20 Box Jumps 30/24
10 Deadlifts 315/205
600m Run
10 Box Jumps 30/24
15 Deadlifts 315/205
400m Run

Cash Out- 40 Single Arm Kb Swings ( 20 Each Arm chest level)
Welcome to The Box Mark!!!

Tuesday, May 28, 2013



Buy In- 200 Single Jump Rope
50 Sit Ups
25 PVC Strict Press
20 Jumping Lunges

100 Double Unders
50 Ring Dips
40 Toe To Bar
30 Squat Snatch 135/85
20 Walking Lunges Front Rack 135/85
10 Bar Muscle Ups

Cash Out-
30 PVC Deadlifts
15 Box Jumps
THERE WILL BE NO AFTERNOON CLASSES!!! My neighbor is using the gym for a party, so no drops ins. Morning classes will go on as usual. We are going to meet at Nampa High School for a track WOD. We've been told that we might not be able to use the track due to football camp, so if you'll try to make it by 4:15 and we aren't able to do the wod there we can all caravan to a different location.

Monday, May 27, 2013


Buy in-   2 Minute Amrap
Bear Complex 45/15

Wod- DT

5 Rounds
12 Deadlifts 155/95
9 Hang Cleans 155/95
6 Push Jerk 155/95

Cash Out-
20ft Handstand Walks
20 strict toe to bar
20 PVC walking lunges
Contest: June Through August.. The class you normally workout with is the class you are going to be associated with.WOD will be done at your own time within the first week of June. The same WOD will be done on your own time on the last week of August. How well you do from June to August will be determined on how good you eat throughout the summer, and the more you work out the better you are going to do. Your improvement will be obvious.
Here's the WOD...
FOR TIME: 1 mile run
FOR LOAD: 3 Rep Max Deadlift (these must be performed with proper form and without dropping the bar)
500m Row
40 Squats
30 Sit-ups (no anchor)
20 Pushups
10 Pullups
These don't all have to be done on the same day, but they do have to be done in the same week.
Some thoughts on your diet are paleo, zone, 4 hour body, just plain eating God's food. It's summer, the veggies are out. BBQ, eat salad, roast squash and asparagus. Let's see how awesome we can look throughout the summer. Let's be healthy. Whether it's a weight loss thing, or a strength thing, or getting on track for all of it, I think we should all be on board with this. Let's have an encouraging story to share with the gym every day on how accomplished you are.

Sunday, May 26, 2013


Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
We will only have a 5:30a.m. and a 1:00 p.m. Please join us in honoring all our soldiers on Memorial Day by doing Murph.
We will not have classes Wednesday afternoon. Our neighbor has asked to use our gym to have a party. Sorry.

Thursday, May 23, 2013

Buy In- Coach's Choice

Wod- 12 minute Amrap
1 Rope Climb
3 Tire Flips
5 KB Swings 70/53

Cash Out- 1 mile Run
Monday, Memorial Day, across the country CrossFit gyms are doing Murph. We are going to join them. Clayton will still hold his 5:30 class, but the only other class will be at 1:00. Be there on time or start at the top of a minute when you get here. But, let's honor all the soldiers who have died for the freedoms we so enjoy without thought. Mother's sons, wives husbands, sister's brothers, children's fathers. Celebrate their honor with some sweat...blood...blisters...and sore muscles. Thank God for this great country. The "even thoughs" are better than what the rest of the world has to live with.

Wednesday, May 22, 2013

WOD 052313

Buy In- Coach's Choice

3 Rounds For Time
15 Hang Cleans 115/75
30 Toe To Bar
15 Front Squats 115/75
30Sit Ups
15 Push Press 115/75
30 Hip Extension

Cash Out- 1600m Row/Run For Time
Then 100 Double Unders
I know I said I'd tell you details of the contest this summer...but as you can see from  the time of this posting, I'm tired. I'll tell you tomorrow and let you ruminate on it all weekend.

Tuesday, May 21, 2013

WOD 052213

Buy In-
4 Rounds For Time
3 Ring Pull Ups
6 Kipping Handstand Push Ups
200m Run

20 Overhead Squats 135/95
5 Pull Ups
15 Overhead Squats 135/95
10 Pull Ups
10 Overhead Squats 135/95
15 Pull Ups
5 Overhead Squats 135/95
20 Pull Ups

Cash Out-
3 Rounds For Time
15Hang Cleans 45/15
15 Sit Ups

Gun handling class is going to be held on June 15th. It's a four hour class, $70 a person. There is only room for 6 people. If you don't have a gun of your own, Greg Oster will have plenty to practice with. If you do have a gun, bring it. Let me know if you want to take the class. Text me at 989-8307.

I will post the rules to the summer contest tomorrow. Simple and easy and it will keep us focused on our bodies during the chaotic summer.

Monday, May 20, 2013

WOD 052113


Buy In- 5min Amrap
5 Push ups
10 Sit ups
15 KB Swings (light weight)

Wod- 20min Amrap
6 Knees To Elbows
12 Ring Dips
18 Deadlifts 205/95

Cash Out- 50 PVC Overhead Lunges 50 Second Plank

Sunday, May 19, 2013

WOD 052013


Buy in
400m Run
30 Med ball squat cleans
60 Double Unders

4 Rounds
30 Wallballs 20/14
30 Box Jumps 24/20
400m Run

Cash Out
50 Strict Toes to Bar
ATTENTION: There will not be a 1:30 Class all week. There is SWAT training all week that take our trainers away. We do apologize for the inconvenience.

Thursday, May 16, 2013

WOD 051713

Buy In
800m Run
Burgener Warm up for Clean and Jerks

1000 M Row PR
Squat Clean
Split Jerk

Cash Out
3 Rounds
Handstand Walk 20ft
10 toe to bar

FYI...The Monday, Tuesday and Wednesday 1:30 class will be cancelled due to SWAT training. Future FYI. When Doug and Scott start their new shift, 1:30 on Wednesday's will be completely cancelled but we will have an every other Saturday. This will start in the middle of June. I'll give you a more tentative date.

Wednesday, May 15, 2013

WOD 051613


3 Rounds
1 Minute Each Round
Sit Ups
Air Squats
Push Ups
Ring Rows
The gym will be closed the afternoon of May 29th. The morning classes will still be held. Our neighbor is going to borrow the gym to hold a party. Sorry guys. I'll remind you as time gets closer.

Tuesday, May 14, 2013

WOD 051513


Buy in- 800m Run 20 push ups 20 PVC overhead squats 20 amens

Wod- 12 Minute Amrap
12 Snatches 115/45
12 Overhead Squats 115/45
12 Wall Balls 20/14

Cash Out
3 rounds
1 min front plank
10 super mans to hallow rocks
15 second L sit on rings/or hang on bar

Welcome to The Box Jen!!!
More details on June through August competition!!! I think you'll like it.

Monday, May 13, 2013

WOD 051413


Buy in- 3 rounds 3 pull ups 9 hip extensions 15 KB Swings 70/53

Wod- 4 Rounds For Time
5 Deadlifts 315/205
10 Strict Pull Ups
15 Ring Dips
400m Run

Cash out- 10 Rounds of 100m Row Sprints Then 30 Med Ball Squat Cleans

We have a new contest coming up in June....Hmmmmm....It will keep us healthy all summer. Details will be forthcoming.

Here's a weird request. If anyone has old tubesocks please bring them to the gym.

Sunday, May 12, 2013

WOD 051313


Buy in- 3 rounds- 3 handstand push ups 6 push ups 9 jumping air squats 200m run

Wod- 5 Rounds For Time

6 Push Press 155/65
9 Burpees
12 Box Jumps 30/24

Cash out- 15 Strict Ring Dips 18 kipping pull ups 21 PVC good mornings
If anyone would like to hire Brody and Tyler to do odd jobs around your house, they are available. They are crazy hard workers and will do just about anything. Just let me know.
Dallas is available to babysit if you need a babysitter. We've got built in workers and they are all great kids.

Thursday, May 9, 2013

WOD 051013

Buy in-400m Row 25 ring rows 25 PVC thrusters 75 Double Unders

Wod- Hero Wod Daniel

50 Pull ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull ups

Cash Out- 200 Double unders

Ryan and Josh will be doing some extensive mobility starting at the 4:30 class. If anyone is interested in learning some awesome stretches and making those sore muscles feel up and learn some useful stretches.

Wednesday, May 8, 2013

WOD 050913


Buy in- 800m Run
60 sit ups
Burgener warm up

Wod- 3 rounds
30 toe to bar
21 Snatches 95/65

Cash out- Max Chin ups

Tuesday, May 7, 2013

WOD 050813


Buy in- 100 walking lunges

Wod- 3 minute Amrap
Max deadlifts 225/135
2 minute rest
3 minute Amrap
Max back squats 225/135

Cash out- 3rounds 1 minute handstands or handstand walk or handstand progressions.

Just a reminder about clients with kids. Around this time of year I just remind everyone that kids need to stay in the sandbox, on the trampoline, or in the tv room. Please do not let your kids run around in the parking lot, on foot or on a bike, they could get backed over. Please make sure the kids don't go up to my house. And kids need to stay out of the gym entirely.

Monday, May 6, 2013

WOD 050713


Buy in-25 med ball squat cleans

Wod- 21-15-9
Squat Cleans 85% of PR
Handstand Push Ups

Cash out- 20 Deadlifts 115/65
Welcome to The Box Pam and Josh!!

Sunday, May 5, 2013


Buy in- 800m row 25 ring rows 25 push ups 400m run

Wod- Hero Wod RJ
 5 rounds
800m Run
5 Rope climb
50 Push ups

Cash out- 30 Bar Front Squats
Awesome party, Militants! Thank you for coming. I had fun
Tony got 2nd in the Strongman competition!!! Great job Tony. You did awesome.
If you haven't got your dues in, please do so.
Thank you.

Thursday, May 2, 2013


Buy in: 200M Row, 200 Single Jumpropes, 200M Sprint
2 Rounds
Run 800 M Forward
Run 400 M Backwards
Start from the blacktop and run to the end of the driveway.
Cashout: 800M Walk
Saturday, 5:30, PARTY!!!!! It's going to be so fun, Militants!!! BonFire, Food, WOD, BYOB. Smores. You name it. I'm providing the meat if you will sign up for something on the sign up sheet next to the cubbys.
Tony's strongman competition is on Saturday from 9 to 12:00. Come watch him throw around some heavy stuff.

Wednesday, May 1, 2013


Buy in: 3 rounds 5 pull ups 5 ring dips 5 med ball squat cleans

5 rounds
7 Muscle up
21 Sumo Deadlift High Pull

Cash out: 200m farmers walk 20 dumbbell curl 200m farmers walk 20 dumbbell curl
Please get your dues in. Thank you.