"HELL WEEK" Troop I

Team CFS:
 
Hell Week will start Monday October 11-15 @ 5am. 10x wods in 5x days. Unlimited athletes can register for free anyone else the charge is $50 for 5x extra classes. You will need to participate in all 5x morning classes and 1x regular scheduled CrossFit Scottsdale class a day in order to have successfully passed “Hell Week Troop I” anything short and you will fail. All you need to know is that the program is scalable for all athletic types. All that I ask is that you give 100%, your never late and you never make a single excuse.

“Oorah”
Coach Luke Kayyem

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 
“The Seven”

7 Handstand push-ups
7 Thrusters @ 135/95
7 Knees to elbows
7 Deadlift @ 245/175
7 Burpees
7 KBS @ 2 Pood/1.5
7 Pull-ups
7x Rounds

CrossFit Scottsdale Yoga…do one thing a day that scares you

Yoga can be intimidating. When I first started practicing, I had no clue about the breadth and depth of yoga. I didn’t know the difference between Childs Pose and Karma…. and don’t even get me started on Sanskrit and yoga class etiquette. I avoided attending a yoga class until I had a few months of practicing to DVDs under my belt. When I showed up for my very first yoga class, I found myself worrying about keeping up.

What I love about CrossFit Scottsdale Yoga is that it makes yoga approachable to the beginner without overwhelming him or her. Classes are small and allow students to move through the poses at their own pace based on their own ability. It offers a solid foundation for any yoga beginner by including the following information: Sanskrit and Hatha Flow basics, benefits of a regular yoga practice, tips for avoiding injury during your CrossFit WOD’s or yoga practice, and yoga class etiquette. The CrossFit Scottsdale Yoga program is designed to increase flexibility, strength, balance, and muscular endurance complimentary to the needs of a CrossFit athlete. Work on stretches and forms that will improve hip mobility, shoulder flexibility, and over-all well-being in a relaxing and rehabilitative environment.

For those of you who are looking for a more direct route to yoga-land, join us at CrossFit Scottsdale on Friday’s at 4:30 pm, for a body weight CrossFit WOD and some yoga.

~Katie Welborn
CrossFit Student and Yoga Instructor

Top 5 Reasons to sport the new CrossFit Scottsdale Socks!

1. Oly lifts done in style!  You look good even if your lifts don’t.

2. No more bleeding, hair or DNA on the bar! Less time for clean up = more time for recovery

3. To officially be a part of the wonderful cult of CrossFit.  You are not official unless you own a pair of tall socks.

4.  Less painful than getting that CrossFit Scottsdale tattoo you were thinking about.

5. Why wouldn’t you?

Custom CrossFit Scottsdale Knee High Sock

Full cushioned foot.

80/20 acrylic/nylon blend.

Black sock w/ Yellow and red CFS logo

Art is actually woven into the sock, not imprinted.

Pick them up at the gym or order through the online store

CrossFit Scottsdale Kids…Strong to the Core!

Today’s focus is a strong core and building awareness of core control in all movements. The core is our engine and we want to build it well from the begining.

CrossFit Scottsdale Kids WOD
Warm Up-Tabata Superman/Hollow Hold

Focus-Shoulder Press

WOD
30 Single Jump Rope
20 Shoulder Press
10 Sit Ups

5 Rounds

Game: Fruit/Vegetable Tag

CrossFit Heroes doing the "Army"Crawl

"Chariots of FIRE"

“If you choose to take this mission and you or anyone on your team be caught or killed, the secretary will disavow all knowledge of your actions”

CrossFit Scottsdale’s next fitness challenge. You choose the skill level 1.1 mile/2.2/5K.

Starting at the front door run with a weight 200x meters.
Drop the plate back off at the front door.
Run up the stairs through the tire maze.
Bear crawl under the tarp.
Run backwards through the back parking lot (to 83pl)
Run around the city block.
1x/2x/3x

Sign up next time your in class $25. The final will be October 30th. Kids costume race and 1K.
 Prizes for fastest 5K/Slowest/Best Costume/Worst costume
All CFS students, family and friends are welcome to participate.

“This message will self destruct in 5 seconds”

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