WOD 121510

10-9-8-7-6-5-4-3-2-1

Wall Climbs

Weighted Lunges

Ring Dips

Fantastic job today, Militants! Let me explain how the biggest loser challenge is going to work. It's a $20 buy in. All the money goes into the winners hat. But that will be split in two. The team of four that wins the biggest loser will win half of that pot of money. The other half will go to the team of four that wins the Valentines WOD. So don't just pick your team for the biggest loser, also pick your team to win the V-Day WOD. Members may only join the competition and remain members the whole time. The more you workout the more inches and weight you lose and the better shape you will be in for V-Day. Also, diet is just as important as working out. Everyone send me an e-mail so I can send you the Zone way of eating. Print it out and bring it to the gym and we will go over everything you need to know. The better you eat the better you feel and your weight will diminish faster. So, even if you don't think you are going to do the biggest loser challenge, join the money pot and see if your team wins the workout.

WOD 121410

4 Rounds

10 Deadlifts

25 Double Unders

15 Knees to Elbows

50 Air Squats

Great turnout today Militants! You are all doing fantastic pushing yourselves to the limits. That is what CrossFit is all about. Challenging your mind to see how far it will let you push your body. This weather should lift by the end of the week and we will get some running in I hope. See you all tomorrow!

WOD 121310

3 Rounds

22 Kettlebell Swings

22 Box Jumps

22 Burpees

22 Wallballs

"Firebreathers"

"Whitten"

5 Rounds

22 Kettlebell Swings

22 Box Jumps

Run 400 meters

22 Burpees

22 Wallballs

We have until Wednesday before the canned food drive is over so if anyone would like to bring some canned, boxed or non-perishable food into the gym we will get it to the families in need. Thanks to all of you who have contributed to the drive. Every little bit helps.

WOD 121210

21 Front Squats

9 Pull Ups

15 Front Squats

15 Pull Ups

9 Front Squats

21 Pull Ups

Just a little reminder if you have someone to buy for and no ideas on what to buy them, we have one month membership certificates for sale for $40 for first timers. It's a great way to start out the new year. See you all at The Box!

WOD 121110

"Josh"

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

This is what is on the menu for today, Chuck will be in the gym at 2:00 PM if you want to come out and do this hero WOD today. I had a really good time in the afternoon classes, thanks to Tiffany, Sue & Gordon, Chris and Melissa. Hope to see you guys tomorrow at the 2:00 PM WOD.

Scottie

WOD 121010

"TABATA"

8 rounds

20 seconds on 10 seconds rest

Wallballs

K2E

Sit Ups

Air Squats

Push Ups

Great fight tonight Tony! It was a lot of fun. Normal hours today so everyone get their workout in before the weekend hits. And thank you for the cans everyone. That was awesome.

WOD 120910

4 Rounds

10 Ring Dips

15 Kettlebells

20 Knees to Elbows

25 Double Unders

HOOOAHHH!!! Check out our trainer and friend Erik McKenzies "Diane" time! 3:20! That was awesome!!! Great job Erik.

My kids, Dallas and Brody want to know if you would like to bring in some cans to donate to the canned food drive at their school. Tomorrow would be the only day to bring them in but it's for a great cause. Also, we will not be having a 6:30 session with a trainer tomorrow. We will all be watching Tony kick some serious butt at his fight!!!! Everyone that is going to the fight...wear your Militia Box shirts! O.K. see you all tomorrow or at the fight.