Category Archives: AIR SQUATS

A minute is all!!!!

Great job this week everyone. We have another birthday today. Its our very own Kyle Jacobson. AKA Terd Ferguson. 29 for the old man. So today our partner wod will be for 29 minutes. Have fun!!! 1 minute of work while your partner rests for 1minute. You will then flip flop. The process will continue…

Tuesday Chippers are the BEST

A Nasty Chipper time: 100 Air Squats 90 Double Unders 80 Abmats 70 Walking Lunges  Rx (1 step=1 rep) Moose-Rx (Weighted-45#/25) 60 Push Ups  Moose Rx (Hand Release)        50 Kb Swings Rx (53/35) Moose-Rx (70/53) 40 Wall Balls Rx (20/14) Moose-Rx (2-fers)   30 Box Jumps Rx (24/20) Moose-Rx (30/24) 20 Pull Ups 10 Burpees  Moose Rx…

Grab a partner an do something

There will only be the 9:00 partner w.o.d and 10:00 fundamentals today. We will be cheering on our very own Silke at her figure comp. at 12:00 today. Partner W.O.D 200 Air squats 150 Ball slams (30/20) 100 KB swings (53/35) 100 Box jumps (24/20) Dumbbell weight (35/25) One partner will be working while the…

LETS BREAK IT UP!!!

BURPEE CHALLENGE: DAY KISS MY BUTT BURPEES!!! Today will be  3 different AMRAPS with a break in between. Did something similar yesterday and liked it. Just on a side note also, you may have seen a few of us doing other workouts in the gym or in the “mini gym”. I want to let everyone…

Nothing like Friday AMRAP’s :)

Git yer’ butts in here for a doozy! Its Friday and lets face it…WWMD? ( I heard the other day that he did 3 WODs on tuesday…) Getting in here is the hardest part and you know you will be glad you came in once your done!!! Burpee Challenge Day : 97 20 Min AMRAP…

Gonna be a good day!!!

Hey everyone! Come on in for another great workout! Its been a tough week as usual and figured we should keep that ball rolling into the weekend.   Oh and here is the cutest little thing you’ve ever seen!!! You’d never believe this guy has a Mohawk and a beard! Burpee Challenge: 76 Today’s WOD: 4 Rounds…

Partner W.O.D!!! Fund. Class!!! KB Class!!! Open Gym!!!

DAY 70 OF THE BURPEE CHALLENGE PARTNER W.O.D ONLY ONE PERSON CAN BE WORKING AT A TIME. MAXIMUM NUMBER OF REPS IS 10 BEFORE YOU HAVE TO SWITCH. ANYTHING LESS IS FINE. 10- WALL CLIMBS 20- MAN MAKERS (35/25) 40- POWER CLEANS (115/75) 60- WALL BALLS 80- OVERHEAD LUNGES (44 PLATE/25PLATE) 100- AIR SQUATS 120-…

Time to honor one of our fallen Hero’s!

I can’t tell you all how much fun we had on Saturday night!  Being in good company, eating delicious food, an unbelievable gift from our members and drinking Paleo Lights was just an awesome time::–))  We are excited for what 2012 has in store for us and look forward to seeing you guys achieve your…

Benchmark “CINDY”

Day 37 of THE BURPEE CHALLENGE Cindy scores from April 11, 2011 BENCHMARK “CINDY” 20 MINUTE AMRAP 5- PULL UPS 10- PUSH UP 15- AIR SQUATS

Tabata This!!

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit…