WOD 091912

my oh my Serona!

10 - 1 Handstand Push Ups
1-10 Deadlifts @ 50% PR
Welcome to The Box Melanie and Brooke!!!
Awesome muscle ups today,Militants....oh ya, and all the other stuff.
Quote:  If you don't like something, change it. If you can't change it, change your attitude...Maya Angelou

Sucks @$$

4 Rounds
2 Atlas Stones
3 Muscle ups (10 mu progressions & dips or 10 pullups/10 dips)
10 Thrusters 95/135
15 Burpees
This Sunday we will be having an advertising shoot for Chad's new business for his Atlas Stones. All Militants please show up with any Militant shirt you own and get ready to have fun lifting heavy stuff.
Welcome to The Box Deny!
Quote: Even if you fall on your face, you are still moving forward...Victor Kiam

Tiny Whiny

50 Box Jumps
40 Kettlebells
30 Toes to Bar
20 Push Ups
10 Double Unders
This is our last week with one of my oldest and most faithful clients...Shawn Garcia. We love you and we will miss you Shawn and we all hope you will be happy in your wonderful new life.
Quote:  Let us be greatful to people who make us happy, they are the charming gardeners who make our souls blossoms...Marcel Proust

We will miss you Shawn.

WOD 091412

4 Rounds
1 Minute Each Round
Row (calories)
Sit Ups
Ab roller
GHD
Count Reps
I know you all hate me for this awesome week that just made you all stronger than you were last week. So....abs it is.
Quote:  Excellence is not a skill...it's an attitude...Ralph Marston

WOD 091312

100 Squat Power Cleans @ 50% PR of power clean
3 Burpees @ the top of every minute
Quote:  The world is the great gymnasium where we come and make ourselves strong...Swami Vivekananda

WOD 091212

50 Wallballs
50 Double Unders
40 Wallballs
40 Double Unders
30 Wallballs
30 Double Unders
20 Wallballs
20 Double Unders
10 Wallballs
10 Double Unders
There will not be a 6:30 class today but the gym is always open.
A few of you haven't gotten your dues in, please do that. Thank you.
Halloween! Halloween! Halloween! We celebrate Friday October 26th. WOD, bonfire, food, drinks! I don't plan on buying new shirts but we have the old ones from last year that will be for sale for $15.
Quote: The only place success comes before work is in the dictionary...Vince Lombardi

White

5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Walking lunges w/ 45# plate overhead
Run 400m
Welcome to The Box Ryan, Lori and Stevie!
It's 9/11, and in honor of all the brave men and women who have died keeping this great country free we will be doing a hero wod today. Please come honor the blood shed for your country with a little of your sweat. HOOAHH, Militants!!!

This is U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

For those of you who haven't paid your dues, please get that in. Thank you.

Quote:  We shall defend our island, whatever the cost may be, we shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender...Winston Churchill