Air Squat


I like bringing things back the basics because we need a solid foundation before we start trying the more technical or complicated movements. So why not the air squat something that we use in our everyday lives.

I am going to try and break down the air squat simply so that we have a couple of things to think about as we perform the movement.

Step 1 The Feet: Even though this can vary from person to person a good way to start is feet should be about shoulder width apart and toes should be slightly pointed out about 15 degrees. The weight should be on the heels of the feet and heels should remain grounded during the duration of the movement.

Step 2 The knees: The knees should track the toes and we should always be pushing them out never letting them “cave in”

Step 3 The hips: The movement is initiated by hips. I like to say it is like you are reaching back for the couch. When the hips move back slightly then they begin to travel down. We want the hips to travel below the knees.

Step 4 The chest and back: It is important that as the hips travel down we keep our chest up and our lumbar curve (back straight). A good way to maintain this is as you travel down the hands rise this is a good way to maintain that positioning.

Step 5 The head: This one is simple. Stare at the horizon or about ten feet in front of you. The main thing to think about is not looking up at the lights or staring down at the floor.

Air Squat

Cliff Note Version:
-Hips open
-Feet shoulder width apart
-Knees track toes
-Hips back and down until below hips
-Chest up and back in neutral postion
-Head staring at horizon
-Finish with hips open

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– wall angels
– wall squats
– yoga push up
– 10m Sprintx 2 *build on speed each one


A.1 DB skater squats x 8 (4/side) x 3 sets
A.2 BB bent over row x 6-8 x 3 sets
A.3 db ext. rot.x 6/side x 3 sets
10 min
5 goblet squats
7 kb swings
9 sit ups
50 jump rope singles

A.1 DB skater squats x 8 (4/side) x 3 sets
A.2 BB bent over row x 6-8 x 3 sets
A.3 db ext. rot.x 6/side x 3 sets
10 minute amrap @ 90%
7 HR push ups
7 pull ups
9 air squats
9 box jumps w step down
-rest 5 minutes-
10 minute amrap @ 90%
5 S2O @ 135/95
5 Hang power cleans @ 135/95
5 BS @ 135/95
200m row/run

December 20th we will be heading out as a gym to SBC Milford where Coach Mena works. We will do this immediately after the 7:30 class. It would be awesome to come together as a gym and just hang out as normal people and not CrossFit studs. Please RSVP at We would love to see as many people as possible.
– Remember EVERY Wednesday at 6:30 pm and Saturday at 10:00 am is our friends and family. So bring whoever you want to have them try out what you do. We want to see this happening more because without you guys spreading the news we can’t build this gym to what we see it becoming.
-Remember this Saturday, December 14th at 10:30am is the Winter Meltdown at Crossfit Milford. We have several athletes participating in this event so we want our gym to come and support them. This is very exciting for them and the more people with there Savin Rock gear on the more comfortable they will feel!
**Christmas Eve December 24th
**Christmas Day
**December 26