Brett Bartlett "33" Birthday Burpees

Happy Birthday Brotha. You have become a stapel at our home away from home… CrossFit Scottsdale. So since today is friends and family day we will all start with “33” burpees to celebrate Brett’s birthday.

Warm up
“33” Brett Bartlett Birthday Burpees
5 min jump rope
Skill
Wall balls
Wod
400 meter run
25 push ups
25 pull ups
25 wall balls
25 sit ups
4x rounds

Bartlett

Core to Extremity: Overhead Squat

You want flexibility? Step right this way. Stronger lower back? Can’t think of a better way to build it. You want this thing we call “overall body strength” but can never agree on how to get it? Overhead squats are the “one size fits all” of the lifting world.

Warm up
Wrist flexibility
Pass throughs
Turkish get ups
Skill
Overhead Squat
Wod
100x OH Squats 95/#65
For time:
Check out this video by CrossFit Los Angeles looks like Jonsey is the one to beat. 5:33

"CrossFit Yoga"

What a great 1st CrossFit Yoga class. Katie twisted, turned and moved us in every direction during the 45 minute “Flow”  broken up by a 10 minute AMRAP consisting of  5 strictpull ups/10 sit ups/15 squats. It was a tough class and I really enjoyed it. Thank you Tia, Erin, Sara, Don, Tabatha and Richard for pushing me to find my inner Yogi… Namaste… Coach

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Aloha Team CrossFit Scottsdale

Who wants to go to Maui?

The January mile run challenge is well underway.  So far we’ve logged over 200 miles.

There are 2 categories (the individual and the team…pick one, you can’t do both). As a reminder, you have until Friday to sign up as an individual or to partner up with a teamate and start pounding the pavement.

For more details on the challenge visit:
 http://sicfitscottsdale.com/2009/12/aloha-january-mile-challenge/

~Mahalo
Luke & Najla

Kaanapali Beach

"Oh Canada"

I don’t know what it is or whats in the water but every Canadian women that has ever stepped foot in CrossFitScottsdale is a BAD ASS and they always “Rock” lululemon. Today was no different. Chelsie, Tara and Lisa from CrossFit Edmonton are in town visiting folks and never miss dropping in at CrossFit Scottsdale. Here they are below showing off their new CFS shirts. Whats that say? Like my…

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"Ladies Only"

Great job ladies. Today was the 1st “Ladies Only” class at CFS and you guys were awesome. Coaching provided by Najla. Intensity given by WOD (10 wall balls/10 air squats/10 jumping pull ups 7x rounds) and results earned by: Ellen, Betsy and “Newby” Anne.

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