Category Archives: Gassers

Tabata this!

Everyone has been doing an awesome job this week with the tough WODs and many people achieved some PRs yesterday! Not that I’m going soft on everyone but today is gonna be a little easier ;) Tabata- 8 rounds: 20 seconds of work; 10 seconds of rest. 40 seconds rest between exercises Calorie row Ab-Mats…

Fight Gone Good!!!

Day 90 of the Burpee Challenge Its good to be back, NOT!!! This weather is terrible. I did miss the people a little though. Today’s W.O.D is going to be a Fight Gone Bad style of workout except we are changing the movements and doing it for 5 rounds. 1 minute each exercise for max…

Birthday WOD

There have been a few Birthdays this last week and again this week. So lets give a big Happy Birthday to Brittanie G., Nachelle, Vanessa and Silke. If it is or  was anyone else’s birthday I’m sorry I didn’t know. You’ll have to let us know for next time. Today’s W.O.D will be dedicated to…

Saturday Partner WOD!!!

Just a reminder, we have several members from our gym competing in a friendly competition at Gravity Janes today at 11am in Issaquah so we will not have our 11am or noon class today.  Sorry for the inconvenience.  If you have time, come out and watch your fellow members compete!  We will have our noon…

“Two Minute Defense”

“Two Minute Defense” 5 Rounds, Rest 2 Minutes, 5 Rounds: 1 – Power Clean 3 – Hang Squat Cleans 2 – Push Jerks 2 – Gassers (or 200′ Sprint) or…..  “Two Minute Defense – Team” Teams of Two, 10 Rounds Each, Alternating Each Round of: 1 – Power Clean 3 – Hang Squat Cleans 2 – Push…

CHIPPERSKI!

WOD 10 Ground to Overhead (Blue,Green) Bear Crawl Gasser 20 Overhead Lunges(Blue,Green) Bear Crawl Gasser 30 Ring Knees to Elbow Bear Crawl Gasser 40 Wall Balls Bear Crawl Gasser 50 Double Unders Bear Crawl Gasser 5 Wall Climbs   3…2…1….GO!!!  

Lazy Thursday…just kidding:-)

  Reminder: We will not be having the 6:30pm class tonight.  Our trainers deserve a nice dinner so we are taking them out!!!  Thank you so much for understanding. Mobility: -Shoulder stretch with partner.  One person lays supine on the floor while the other pushes down on their shoulders for 1 minute. – Shoulder stretch with…

Aint no thing but a chicken Wing!

Thank you to everyone who came in for yesterdays “Never Forget” WOD.  It was awesome seeing all of you pushing yourself to your limits!  I feel lucky to be a part of such a great group of people!  YOU GUYS ROCK!  Lets keep this week rolling with a little Clean and Jerk WOD followed by…

Saturday!!!!!

It’s time again for a Saturday partner WOD to kick off our Sea Fair weekend!  I hope the dang clouds burn off today though.  See you all in the gym this morning:-) WOD: Teams of two must complete the following exercises.  Only one person is doing work at a time while other rests. 100 K….

Get a good start to the weekend!!!

I know its been nice out and it makes coming in a little harder. It really is a great start to your weekend and it’s early enough that you can still have a full day to do stuff. Plus Saturdays are the funnest. Partner W.O.D 2 rounds Man Makers 25#/15# Air Squats Pull Ups Gassers…