Through rain, sweat and over 40 cheering voices… 7 students recieved their “orange” band and the title of a Level II CrossFit Scottsdale student. Congratulations to Ted, Dwight, Paul, Maria, Mel, Carl, & Skip for passing the test! For Pops, Branson and Don-now you know just how close you are to your “orange” band. I am so proud of all of our athletes that competed and the friends, family and fellow students who came out to see the famed Level II test, making it our largest to date. We are a community and it showed! We are a tight nit group that thrives on intenstiy and is always looking towards what is next. The next level, the next PR… how much can I do and how hard can I push myself! As Paul finished his 3/4 BW Overhead squats with less than 5 seconds on the clock, all of us erupted in cheers and new that at that moment a new level was reached. So what’s next???? What is in store for the mysterious Level III? Keep pushing yourself… and maybe you’ll find out. Coach Tiffany
Warm Up: Tabata Hallow Rocks
Skill: Max effort box jump
Handstand Push ups
Today’s WOD is going to be a little different…. Let’s find out what you got. Give me your best and nothing less. Coach L.K
2x min as many burpees as possible
2x min break
2x min as many squats as possible
2x min break
2x min as many sit ups as possible
Choose any movement: Olympic/Gymnastic/Metabolic and try to beat your best, my best and the best. You will have 25x minutes to fill your success journal with as many P.R’s (personal records) as possible.
LAST DAY TO VOTE FOR OUR STUDENT AWARDS!
THURSDAY at 7pm come watch this elite group test for the “Orange Band”
Warm-up: 800m run or 1000m row
Skill: Wall Balls
WOD: “KB Frannie”
KB Thruster (35/25#)
Double Unders (5:1 single conversion)
The Legend of the Orange BucketThe dirt-caked smelly orange bucket peered into a room graced with plush carpeting and witnessed delicate fingers creating melodies with strings and bows. Somber faces sat in silence and absorbed the empty notes. The orange bucket turned and left. Then the bucket went into a building and down row upon row of shiny machines that whooshed and whirred while timid souls slowly moved the cables and belts while reading hollow news. The bucket became discouraged and left. Along the pathways and bikeways the bucket searched for home all the while gazing at quiet plodding anchors and a trance of spokes and wheels. The bucket wasn’t welcomed there. The bucket spun toward a noise of fury and fire. The bucket boldly entered the box and witnessed raw energy filling every space. Fierce warriors were creating power and pushing intense to extreme. Blood mixed with sweat muscle and bones. The orange bucket proudly took a place in the box and knew it found home. A warrior grabbed the bucket, knelt beside it, and filled it with humility and pride.
By: Roger Zetah
“The Early Bird Special”
Starting next week on Monday’s we will be adding a 6am All Levels Class
Wednesday’s 5am Metabolic Conditioning class = We are running in every class
The CrossFit Kids class will move to 4-4:45 Monday & Wednesday. Saturday 11-11:45
The pull up, one of the most functional movements and an exercise sought after by most CrossFitters. Our kids use the pull up in pulling themselves up and over the monkey bars, climbing on rocks or climbing over fences. Today we work on the skill of pulling yourself up to make us stronger and more capable in everyday life or just for fun!
Warm Up: Tuck hold/2 burpees/sprint/Forward roll course 5 rounds
Skill: Pull Ups
5 Pull ups (seated pulls)
5 Box Jumps
10 Pull ups-ring pulls
15 Box Jumps
10 Pull Ups
15 Box Jumps