"Christine"

Warm up
100 Double Unders
75 Dips
At every flaw on D.U go to Dips and do the exact amount until all 100 D.U are complete.
Skill
Dead Lift
Wod
“Christine”
500 Meter Row
12 Body Weight Dead Lifts
21 Box Jumps 20″

5 New CrossFit Classes in January

Starting in January CrossFit Scottsdale is adding 5 NEW Classes.

Tue/Thur @ 9am Women’s Only (all levels)
Thursday @ 7:30pm Masters (invite only…training for the 2010 CrossFit Games)
Friday @ 4:00pm CrossFit Yoga (flexibility, endurance, balance, body weight only)
Saturday @ 9:00am All Levels

CrossFit Scottsdale now has 30 Classes a week. No excuses!

Tempe Firefighter killed

Skylar Stock was killed a few weeks ago on a hunting trip in Camp Verde with a few friends when a tree fell on his tent. The Tempe Firefighter, husband and father of three was a huge CrossFitter and family man. Local CrossFitt affiliates in Arizona are celebrating his life by doing a WOD in his honor this Saturday December19th.

Relay of 5 individuals on 1 team,  you cannot leave your station until everyone has completed their individual exercise. 
21, 15, 9
Double unders
Thruster 95lbs
Sit-ups
Burpees
SDHP 75lbs
skylar stock

If you would like to help out Skylar’s family please donate to the Stock family donation fund at your local Wells Fargo.

November Co-Athletes of the Month

Congratulations to Jeff Brennan and Ilana Fisher for being our November Athletes of the Month!

Ilana became a student right before we started the Paleo Challenge.  She jumped right into the challenge as well as CrossFit and saw some great results and become a force to be reckoned with.  She has topped the Leader Board in 3 major workouts as Rx’d and given Coach Erica, myself and the rest of CrossFit Scottsdale a reason to raise our game.  Awesome job Ilana! Look out CrossFit Games 2010!

Ilana-atom

Jeff B. took on a leadership role from day one.  He not only got some spots on the Leader Board and lead the pack in runs/WODs with the 20# vest, but would lead the crowd in cheering and coaching other students.  On multiple occasions you can see Jeff helping clean up after class and going on extra runs with the students.  Way to lead by example an be an amazing athlete Jeff! 

Jeff-atom kb swings

Both of these athletes have a positive attitude that is contagious.  They will fly through the WOD and cheer you on not only when they finish but along the way as well.  You both have showed us not only what great athletes you are but every time you are here we see your determination, enthusiasm and most of all team work. 

We are all impressed and inspired by you both!  Keep up the great work.

~Coach Tiffany

"Pain Storm"

Todays WOD is… High intensity, constantly varied, functional movement. That is mentally challenging and physically rewarding. Dont ask because im not telling. Have a nice day.
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Leaders of a new school

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Congratulations…
Brian K, Katie K, Angie, Doug and Skip for sucessfully completing the Level I H.Q CrossFit certification. These 5 student have learned the ability to perform the 9 basic movements. They are also leaders in class so please feel free to ask them to check your depth on your front squats.

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