"Blake"

4 Rounds

100 Foot Overhead Lunge

30 Box Jumps

20 Wallballs

10 Handstand Push Ups

Happy Birthday Shawn! In honor of US Navy Senior Chief Cryptologic Technician Blake McLendon, 30 of Thomasville, GA assigned to Navy Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September, 21 2010 was killed in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Katy, his parents David and MaryAnn, his brother Chris and his sister Kelly Lockman. Let's show our respects with a little sweat. HOOAHH!

WOD 010711

5 Db thrusters

10 Toes to Bar/K2E

15 Ring dips

20 Min AMRoundsAP

I just love boots! DUG

WOD 010611

"Barbara"

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Wait 3 Minutes

You all are amazing! I'm so proud of all the healthy food that is being consumed and all the ---- that is not. Let's get some way ins tomorrow and Friday so we can see how some of you are doing.

WOD 010511

Power Cleans 3-3-3-3-3

"Karen"

150 Wallballs (20#/14#)

Welcome to The Box Brad and Brad and Carol! You all did great today. Let's get some stretches in after this WOD. We need to do more of that after a workout. This one stretches the hips and it will be good for after wallballs.

WOD 010411

Do as many rounds in 20 Minutes...

5 Deadlifts

10 Kettlebells

10 Box Jumps

Look up "Paleo in a nutshell" on youtube. Think about your food and your portions and the liquid calories you are drinking. If it's man made and not God made it probably isn't good for you. Stay away from starches (potatoes, rice, etc..), sugars, grains, breads, etc... Drink lots of water. Eat fresh fruit, veggies, meat, eggs, nuts, berries, avacadoes, olives. You are all going to feel fantastic! Good luck everyone and let the race begin!

WOD 010311

"Plate Day"

10 Rounds

10 Overhead Squats

10 Overhead Lunges

10 Standing Bench Presses overhead

10 Hatchets (each side)

"Bonus for running down the driveway with your plate"

If anyone has any questions on the Biggest Loser please text me or call me at 989-8307. Also, the Valentines Day WOD that is tied to The Biggest Loser will be on Saturday February 12th. If you normally work try to get it off so we will have full team participation. Let's kick in the new year with healthy eating and healthy competition.

WOD 010211

Militia Box Poker

Come in and sign up for our biggest loser contest. It's not just about losing weight and gaining muscle, it's about getting on track with your eating habits and feeling good.