050113

Buy in: 2 rounds of 5 handstand push ups 10 pass through 40sec plank hold

Wod: push jerk
2-2-2-2-2-2-2

Cash out: 2 rounds of 10 knees to elbows 10 PVC sumo deadlift with high pull 400m run

Tony is doing a strongman competition this Saturday from 9 to 12 at SnakeRiver Crossfit if you would like to come watch him kick butt.
CUATRO DE MAYO!!!!!!!!5:30 P.M. sign up for food. It will be AWESOME!!!!
GUN Handling class. Let me know. This is not the concealed weapons class. This class will help you know your gun better. Please email me so I can reserve your spot.

043013

Buy in: 800m row 20 Burpees 40 good mornings 20 kb swings 40 sit ups

Wod:
20 pull ups
20 thruster 135/95
20 toe to bar
20 hang cleans 135/ 95
20 knees to elbows
20 deadlifts 135/95

Cash out: 20 bar push jerks  400m run
It's almost May. Please get your dues in.
Sign up for our taco bar by the cubbies.
If you are interested in our gun handling class at the end of May, We have 5 spots left. $70.

Isabel Down Under

 

Buy in: 800m Run 100 single jump rope 400 m row
Then the Burgener warm up

Wod:
3 rounds for time
10 snatches 135/95
30 double unders

Cash out: 30 strict pull ups
SATURDAY!!!!5:30!!!Cinco De Mayo!!!! Sign up for something. Sign up sheet is next to the cubbies. We will have a fun WOD, eat and have a bon fire. BYOB and invite anyone you like. they can watch or participate, which ever they like.
ALSO, INTRODUCTORY Handgun class, which will cover handgun selection, 7 principles of shooting, dry fire practice, holster selection / drawing techniques / carry techniques, range safety rules AND maintenance on your selected pistol.

This is a very basic class designed for the person who wants more info / safety before carrying. IF you are interested, please send me an e-mail. themilitiabox@hotmail.com

This class will be heald at the end of May and will only hold 6 people so first come first get. This class will be a 4 hour class held at The Militia Box. $70 a person. If you have any questions please ask them and I will get you the answer. 

WOD 042613

Buy In: Burgener Warm up

WOD: 5-5-3-3-3-1-1-1-1
 Squat Snatch

Cash Out: 10 Hang Squat Snatch 75% of PR
Welcome to The Box Mark!!! We aren't a big clan but we are all family.
Cinco De Mayo is May 4th at 5:30. Sign up for something to bring from our taco bar. It's hanging by the cubbies. Bring kids, friends, family, anyone you want. It will be fun as usual. We have a huge bon fire as you can see. BYOB and don't forget the smores.

Happy Birthday Josh!!!

 

Buy In: 30 Burpee Muscle Ups

WOD: LumberJack 20
20 Deadlifts 275/ 192
Run 400m
20 KB Swings 2 / 1.5 Pood
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 C2B Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 Db Squat Cleans 45/30

Cash Out: 50 Double Unders while giving mean looks to Josh

WOD 042413

 

Buy In: 3 Rounds
250m Row
20 PVC Good Mornings
15 Double Unders 
10 Push Ups

WOD: 21-15-9
Burpees
KB Swings 70/35
Double Unders

Cash Out: 30 Box Jumps 30/24
Welcome to The Box Zane. Nice kipping pull ups.
Great day, Militants!!! As usual.

 

Incredible Hulk

 

 

Buy In: 3 Minutes of Med ball Bear Complex

WOD: Incredible Hulk
20 Minute Amrap
5 Deadlifts 115/70
5 Hang Power Clean 115/70
5 Front Squats 115/ 70
5 Push Press 115/70
5 Back Squat 115/70
(Militant babes, let's load 75# on our bars. It's an easier load, it's 2-15# plates on both side of a 15# bar.)

Cash Out: 3.5 minutes of Burpees
NOTICE!!! CINCO DE MAYO WILL BE CHANGED TO SATURDAY @ 5:00 P.M. MAY 4TH, INSTEAD OF FRIDAY, MAY 3RD. This is due to many families who have children who have carnivals that day. I hope this change will be better for our gym families. I love a big turn out. Lot's of Friends, Food, Drink and Fire always makes for a fun night.