WOD 020711

5 Rnds
5 Deads
10 Ring dips
15 Jumping Air Squats
20 Push ups

Sunday's WOD

Ok, so Dug and Rach are out of town this Sunday. I will be there running the 2:00 session. I have an idea but I thought I would seek suggestions. Post em here in the comments. Also don't be late, warm-up at 2:05. See ya then.

Scottie

20 Minutes
5 Knees to Elbows
10 Box Jumps
15 Wall balls
Count Rounds
Great news Militants...we will have all the sessions covered with coaches except 4:30. So, if you come at 4:30 write your name and time on the board. All you have to do is push the down arrow on the clock and it will start the clock. Also..there will be no coach on Saturday at 2:00.

WOD020311

100 ft lunges

90 Air Squats

80 ft lunges

70 Push Ups

60 ft lunges

50 sit ups

40 ft lunges

30 burpees

20 ft lunges

10 Pull Ups

100 ft lunges

Good news, we will be here for Friday's 2:00 and 3:30, please come and end the week with some sweat. 4:30 and 5:30 is still available without coaches so please come and give each other some competition. Don't forget, the biggest loser came at a price...we have 5 people who haven't paid. All the money goes into the winners pot so if you are a participant please make sure you have paid your 20$.

WOD 020211

5 Rounds

10 Deadlifts

30 Sit Ups

50 Double Unders

Can you believe the difference just 6 months of crossfit and good eating will do for you. Ray and Mike are my hero's! All your hard work does pay off, just look at these guys. You all look fantastic and are doing great. Keep it up. Welcome to the Box Debbie and Teresa and Justin.

WOD 020111

15 Thrusters @135#

15 weighted pullups @ 35#

21 Thrusters @ 95#

21 weighted pullups @ 20#

36 Thrusters @ 65#

36 Pull Ups

Weights and pullups are modified to fit your abilities so don't worry. Challenge for the month of February is 100 lunges everyday (50 each leg). I would also like to let you all know that we will not be here Friday afternoon. There will be an 8:30 and a 2:00 with Chuck, but 3:30, 4:30 and 5:30 will not have a coach. Please still come and do the workout and post your times on the board. We have done it before and if you all show up you can keep each other safe. It will be like this next Thursday and Friday also so it will be good practice.

WOD 013111

Run 400

50 Box Jumps

50 Kettlebells

Run 400m

50 DB Hang Cleans

50 Sit Ups

Run 400m

It's pay week once again. And with it I bring an announcement. We will be raising our rates on March 1st to $65 a month for 18 and older and $50 a month for 17 and younger. The good news is if you are a member before that date you will be grandfathered into the old price as long as you are a member with us. We did not want to raise our rates but with the expansion that is hopefully in the near future since we are busting at the seams, we need to be able to pay for it. We are blessed to still be the cheapest gym in the valley and we aim to stay that way. Keep it up Militants! By the way...Congratulations Ryan Forrest for getting your muscle-ups! Who's next...