The Militia Box: 090913

Sunday, September 8, 2013

090913

Buy In
Row 400
10 Pull Ups
10 Knees to Elbows
15 Air Squats
15 Back Ext
20 Sit Ups
20 Push ups

WOD
5 Rope Climbs
5 Clean and Jerks 135/95
4 Rope Climbs
4 Clean and Jerks 145/105
3 Rope Climbs
3 Clean and Jerks 155/115
2 Rope Climbs
2 Clean and Jerks 165/125
1 Rope Climb
1 Clean and Jerk 175/135

Cash Out
LAX ball roll on pecks and scapula's on wall.
Hamstring and calf stretch on post - Laying down, one leg strait up, one leg to the side of post. Use rubber bands to pull toes towards you for more stretch.

Half Price October. Bring a friend who has never been here and they get the month of October for half price and you get $5 each new person off your membership.
YOGA Thursday night at 6:30.

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Wow what a year so far! Some of you might remember the shape you were in when you arrived at the Box. We've seen inches lost, muscle gained and lifestyles changed. Accomplishments are coming at a rapid pace and we hear almost daily that Dr.s are at a loss as to why you don't need that prescription any longer. We know why. It's called blood, sweat and drive. Every last one of you have made us so proud. We've recently added a large group of teenagers that remind me every day what childhood is all about. Remember when we ALL used to swing on the monkey bars and play chase. It's refreshing to see from young kids to elderly (no offense Ray) competing for times in arguably the toughest game on earth. You have become a part of the Kern Clan and you have given us the inspiration we need to continue to make this place that much better.
So when someone ask you what it means to be a "Militant", make them run 400 meters with 50 burpees at the end for the privilege of that information. Nothing in life is free.
DUG