WOD 110113

Buy In
Row 400m
10 med ball thrusters
10 pull ups
10 push ups
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WOD
4 Rounds
10 Thrusters 95/65
15 Kettlebell
Run 400M
1 Muscle Up
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WOD 103113

 

Buy In
Row 600M
2 high Knees
1 Frankenstein
2 Rounds
10 Ring Rows
10 Ring Dips
15 Sit Ups
15 GHD Back Ext
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WOD
15 Min AMRAP
15 Chest to Bar Pull ups
30 Second Ring L-Sits
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Cash Out
Go Trick or Treating or hand out Candy
HAVE FUN!!!\
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Ryan will be at the 4:30 class if you want to come work out.
No other classes or yoga will be held.

WOD 103013

 

Buy In
500 M Row
2 Rounds
10 Medball Squat Cleans
10 Pull Ups
10 Push Ups
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WOD
15 Minute AMRAP
10 Hang Squat Cleans 135/95
25 Double Unders
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Cash Out
2 Rounds
10 Ring Dips
20 Wall Squats
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There will be no Yoga on Thursday night.
There will be no afternoon classes on Thursday afternoon. Only morning ones.
Please get your shirt orders in before I send them off to the shirt shop.

WOD 102913

Buy In
Row 600M
3 Rounds
5 Ring Dips
10 Push Ups
15 Jumping Air Squats
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WOD
10 Rounds
10 Walking Lunges
9 Sit Ups
8 Push Ups
7 Air Squats
6 Pull Ups
5 Box Jumps 30"/24'
4 Burpees
3 Bounds
2 Knees to Elbows
1 Rope Climb
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Cash Out
15 Strict Handstand Push Ups
15 Strict Pull Ups
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There will be no Yoga this Thursday due to it being Halloween...In fact, there will be no coaches in the gym on Thursday afternoon due to it being Halloween. Take your kids trick or treating, hand out some candy. Visit a haunted house...visit a corn maze...that's where we will be. Soooooo, no coaches.

WOD 102813

 

Buy In
Run/Row 400M
3 High Knees
2 Frankensteins
2 Rounds
10 PVC Passthroughs
10 Hollow Rocks to Supermans
10 Medball Clean and Jerks
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WOD
Spend 20 Minutes finding your power snatch PR
Then @50%
6 Rounds for time
3 Snatch grip deadlifts
3 Snatch shoulder shrugs
3 Hang Snatches
3 Power Snatches from the ground
For Time
Then...load 5 more pounds than the PR you got in the beginning and see if you can do 1 power snatch
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Cash Out
Stretch arms out
Samson quad and hamstring stretch
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There will be no Yoga this Thursday due to it being Halloween. You all have a happy Halloween and thanks for coming to the party. It was a blast.

HALLOWEEN WOD!!!

 

Yeehaww!! This is going to be so fun. If you can make it, try. It's a fun way to hang out with people you don't get to work out with.
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There will be no classes all day except for the WOD.
It's a stew and brew so bring what you want to drink, bring a soup or an appetizer or desert and come hang out by the bonfire. There will be kids games so have your kids dress up.
BRING ANYONE YOU WANT. If they want to work out with us they are welcome to, or they can just watch. This is a great way to show people who might want to workout at our gym what we do.

WOD 102413

 

Buy In
Stretch calves, Achilles, hamstrings, and quads
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WOD
Run 5K
This will take you passed the canal, take a right at Deerflat, then a right at Rim, then a right at Emerald and back to the gym. One big 5K ish square block.
If you think this is too much for you, you can run 1 mile, or 1 1/2 miles or 2.66 miles.
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Cash Out
Stretch calves, Achilles, hamstrings and quads
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HALLOWEEN PPPPPPPPPPAAAAAAARRRRRRRRRRRTTTTTTTTTTTYYYYYYYYYYYY!!!
Bring anyone you want. The more the better. Bring what you want to drink for you and your family, a soup, chili or stew or you can bring a desert or appetizer.
If you want to order a shirt, please do so. I'm going to try to find a cheaper way to do those shirts so put your name down and we won't pay til I get a new price.                          

WOD 102313

 

Buy In
Run/Row 400
3 High Knees
2 Frankensteins
50 Sit Ups
25 GHD Back Ext
15 Push Ups
20 Air Squats facing wall
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WOD
Deadlift PR
5-5-3-3-1-1-1-etc...
If you have an existing PR, try to start at 45% or 55% and go up by 10% per lift
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Cash Out
Hamstring Stretch on post
Lunge hamstring stretch
Coaches, please show other lower back stretches.
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Please make sure you are only going 10mph on our driveway. If you speed it creates ruts and potholes in the road. Thank you.
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ORDER SHIRTS!!!
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HALLOWEEN WOD this Friday, 6:30. Please be early. There will not be any other classes on Friday. If anyone has any tables could I please borrow them to put food on. And please sign up at the picnic table if you are coming. Bring anyone you like. This is not a paid event. Just come and have fun.

WOD 102213

 

 

Buy In
400M Run/Row
2 high knees
2 Frankensteins
2 Rounds
10 Push ups
10 GHD back ext
10 Jumping Air squats
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WOD
20 Min AMRAP
5 Handstand Push Ups (against wallball wall)
15 Lunges (to bars)
10 Toes to Bar
15 Lunges (back to handstand wall)
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Cash Out
LAX ball shoulder mobility
Lower back stretches
hamstring floss with fingers
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Please look the shirts over and order your shirts. I think Myatts is going to work with me on the prices, so hopefully I can charge less. At least on the sweatshirts.
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HALLOWEEN PARTY THIS FRIDAY!! Sign your name on the clipboard at the picnic table if you are coming. Also, feel free to bring anyone you would like. They can do the WOD with us, or they can just watch. There will be kids games, candy, food, and please have them dress up. We'll have a bonfire, and a whole bunch of fun. Can't wait to see you here!!!

Happy Birthday Vanessa

Spouse of Vanessa since I don't apparently have a pic of Vanessa

 

Buy In
Run/Row 400
3 Rounds
10 Medball Squat Cleans
20 Double Unders
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WOD
"Klepto"
3 Rounds
5 Front Squats 165/115
18 Pull Ups
5 Deadlifts 225/155
5 Push Presses 165/115
18 HR Push ups
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Cash Out
2 Min. Couch Stretch ea leg
Hamstring Floss w/ LAX ball
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HALLOWEEN WOD THIS FRIDAY!!!!6:30 P.M. BRING SOUP AND BEER. PLEASE SIGN THE PAPER ON THE PICNIC TABLE SO I CAN HAVE A GOOD IDEA WHO WILL BE SHOWING UP!

Ball Day

Buy In
run/row 400m
3 High Knees
2 Frankensteins
2 Rounds
10 Ring Rows
10 Push ups
20 Lunges
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WOD
3 Rounds
20 Wallballs
20 Sit Ups w/ ball thrown to wall
20 Box Jumps W/ ball
Run 400M w/ ball
Ball can only touch ground between rounds. If the ball touches the ground during the round it's 10 burpees each time.
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Cash Out
Go Home....stretch and mobalize before you do.......
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HALLOWEEN WOD THIS COMING FRIDAY, OCT 25TH...6:30. BRING YOUR FAV. STEW, CHILI OR SOUP AND WE WILL TASTE EVERYONES CREATIONS. BRING WHAT YOU WANT TO DRINK AND WE MIGHT JUST SHARE THAT TOO....oh ya, bonfire and marshmallows. Bring the kids in their outfits and we'll have games and candy.

WOD 101713

 

Buy In
400M Row/Run
3 High Knees
2 Frankensteins
100 Jump Ropes
2 Rounds
10 slow push Ups
5 Strict pull ups or slow negatives
10 shoulder shrugs hanging off pullup bar
10 Jumping Air Squats
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WOD
21 Double  Unders
21 Box Jumps 24/20
21 KB High Pulls 70/52
21 Back Ext
21 Push Ups
21 KB Snatch ea arm 53/35
21 Broad Jumps
21 KB Swings 70/52
21 Cal Row
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Cash Out
LAX ball foot roll out
calf stretch on box
Shoulder mobility
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YOGA 6:30 P.M. Show Up!
Halloween WOD Oct 25, 6:30, Stew and Brew. Please sign up at Picnic table
Shirts to order at picnic table in the white binder. Hurry, It won't sit there forever. Pick you colors and sizes. They make good Christmas presents.

Partner WOD

compliments of Kelseys B-day WOD

 

Buy In
Run/Row 400M
3 High Knees
1 Frankenstein
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD
250 Push Presses 95/65 (between you and your partner)
200 M Run
Bar does not touch the ground
while your partner runs, you push press
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Cash Out
Hamstring floss, stretch and roll out
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OCT 25, HALLOWEEN PARTY!!!!!!!!!!!!!!! 6:30. Bring your favorite stew, chili, soup and what you want to drink and we will hang out around the bon fire and roast marshmallows.
ORDER YOUR SHIRTS AT THE PICNIC TABLE in the white binder. It will be available for a couple of weeks. Please get your orders in.

Happy Birthday Kelsey

 

Buy In
Row/Run 400M
3 high knees
2 Frankensteins
2 Rounds
15 Push Ups
15 Ring Rows
15 Lunges
15 Air Squats
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WOD
100 Squat Cleans 135/95
At the top of every minute do 3 burpees
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Cash Out
Couch stretch
LAX ball shoulder "crunch"
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OK We are going to stick with  Oct 25 for our Halloween Party
Sign up for it will be at the picnic table. Also please let us know what you're bringing. It's a stew and brew...or what ever you feel like bringing.
Also, there is a binder on the picnic table that has order sheets for sweatshirts, t-shirts and sweatpants. I will let it sit there for a couple of weeks so you can decide. there is some youth options if you want to get one for your kids. The Sweatpants will have the word MILITANT down he leg. Sorry about prices going up, Myatts prices have raised a bit.

Barbara

 

5 Rounds
20 Pull ups
30 Push ups
40 Sit Ups
50 Air Squats
3 Minutes rest between each rounds
Don't forget...vote for which day works best for you to have the Halloween party on, Oct 25 or Nov 1st. They are both Fridays and the party will start at 6:30.
Also, we are going to order sweatshirts and t-shirts. I will be making up a sign up sheet. You will pick your color, size and we will have a couple of choices of types of shirts. Also, if it's a sweatshirt you can choose a pullover or a zipper.
 

WOD 101113

 

Buy In
Row/Run 400M
3 High Knees
2 Frankensteins
2 Rounds
10 Ring Rows
10 Lunges
10 Air Squats
10 Pass throughs
-----------------------
WOD
6 Rounds
Run 400 M
25 Pull Ups
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Cash Out
A serious butt roll out
scapula and pec roll outs
tricep stretch - elbow behind head and arm crossed over body pulled by opposite arm
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Hmmm...Someone mentioned to me today why we didn't do the Halloween WOD Friday, November 1st. Well, I'll leave a sign up sheet up for a week to see which day is most convenient for you guys. Please sign it and let me know by next Friday. Oct. 25th vs Nov. 1st.

WOD 101013

 

Buy In
Row/Run 400M
3 High Knees
2 Frankensteins
50 Double Unders or 200 Single Jumpropes
20 Med ball bear complexes
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WOD
7 Rounds
5 Bear Complexes (Deadlift, power clean, front squat, push press, back squat, push press, back to the ground =1 bear complex)
Increase weight each round
For time and only note final weight on last round.
Once the bear complex starts the weight cannot stop moving until your full 5 bear complexes are complete within that one round. You may rest in the middle of rounds.
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Cash Out
LAX ball pec and scapula roll on wall
Hamstring stretch and floss

WOD 100913

 

Buy In
Row/Run 400M
Bergner Warm Up w/ PVC
3 Rounds
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Push ups
10 Pull Ups
10 Ring Dips
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WOD
5 Rounds
10 Hang Power Cleans
10 Lunges w/ bar in front racked position
10 Handstand Push Ups
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Cash Out
2 Min Couch stretch on wall ea leg, ea position
30 second rubberband pull on shoulder from pull up bar
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HALLOWEEN WOD 6:30p.m. October 25th. Stew and Brew. Try to make it. It will be a blast.

Partner WOD

 

Buy In
Row/run 400M
3 Rounds
5 Ring Dips
5 Handstand Push Ups
5 Pull Ups
10 Lunges
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WOD
5 Min AMRAP
1 Rope Climb
3 Tire Flips
10 Sledge Hammers on Tire
Rest 2 Minutes
(this round = 14)
5 Minute AMRAP
Sled Pull w/ legs then pull w/ arms (=2) length of black mat runway and back
20 Rope whips (10 ea arm) keep rope up for next persons jump over
10 rope jump overs/plank arm under
(this round =32)
rest 2 minutes
5 Minute AMRAP
Sandbag carry (length of gym and back)
10 burpees
Sandbag air squats (person that did the sandbag carry keeps the bag on their shoulders and does squats w/ said sandbag)
Partners can't work at the same time. The coaches know the rules so enjoy your WOD! This is going to be a fun one.
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Cash Out
Mobilize!!!
Stretch!!!
10 Minutes
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Our 1:30 WOD has now moved to 1:00 due to Doug's and Scott's shift change. If you show up a little late, please come anyway. I'll get you going.

Happy Birthday Deidrie

 

 

Buy In
Row/Run 400M
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
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Partner WOD
10 Rounds (total between partners)
10 Kettlebells
10 Box Jumps
10 Wallballs
10 Pull Ups
Run 200M
Partners can't work at the same time and must touch partner for partner to do next station. Example, partner A does Kettlebells then touches partner B who does Box jumps. Then partner B touches partner A who then does Wallballs. Partner B should be the one starting Kettlebells on round 2. It will be a total of 10 rounds as partners(5 rounds each person).
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Cash Out
Hamstring Flossing
LAX ball T-Spine mobility w/ 45# plate on chest as partners
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CONGRATULATIONS WHITNEY ON YOUR MARATHON!!! WE ARE SOOOOO PROUD OF YOU!!!!
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For those of you who are new we pay our dues at the beginning of every month. If you could get your dues in that would be great.
____________________________________
Don't forget October 25th we have our Halloween WOD and party. Dress up! There will be kid games, hopefully a bonfire, a wod, and it will be a stew and brew. Everyone bring your famous stew, soup, chili, etc...and what ever beverage you and your children like to drink. I will probably be making my gumbo. Feel free to bring bread rolls or appetizers, or chips and salsa. We all are eating machines and all food is welcome. We will have plug ins for your crock pot.
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WOD 100413

 

Buy In
Row 600M
3 High Knees
2 Frankensteins
2 Rounds
10 Pass Throughs
10 Push Ups
10 Ring Rows
15 Back Ext
15 Sit Ups
----------------------
WOD
15 Min AMRAP
5 Dips
7 Pull Ups
9 Ab Roller
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Cash Out
Hip Stretch
Lay on your back, cross your legs, bring knees all the way to ground to stretch lower back. Do this for 2 minutes on each side.
Hamstring flossing
Lax ball shoulder mobility laying on floor.

Karen

 

Buy In
Row/Run 400M
3 High Knees
2 Frankensteins (toy soldiers...it's October...)
2 Rounds
10 Pass Throughs
15 Air Squats
15 Push Ups
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WOD
150 Wallballs 20/14
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Cash Out
2 Minute Couch stretch
LAX ball scapula crunching on wall
LAX ball pec crunching on wall
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Welcome to The Box James!!!
YOGA!!! 6:30 tonight!!!! Free for  members, 3$ for non members.
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Please get your dues in.
October is half price to friends who have never been to The Box.  If you are the one who recommended them you get 5$ off your dues.
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Shirts are 10$...write your name on the board if you grab one or two.

WOD 100213

 

Buy In
400M Row/Run
100 Single Jump Ropes
2 Rounds
15 Med Ball Squat Clean and Jerks
10 PVC Pass Throughs
10 Pull Ups
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WOD
7 Min AMRAP
10 Power Cleans 135/95
5 Over the Bar Burpees
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Cash Out
LAX ball hamstring flossing on box
Roll calves on foam rollers
knee over back stretches laying on floor
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It's the first of the month. Please get your dues in and put it in the little black box.
Welcome to The Box Sam!!