Knees to Bows

 

Warm up-
Inch worm 1+ burpee
3x rounds

Core-
21 knees to elbows
25 sit ups
50 crunches
4x rounds

Work-
 10,9,8,7,6,5,4,3,2,1, 1 min rest 10 again
 KB swing, shoulder press, pull up
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New Class

Starting Thursday October 1st we are adding 3 additional classes. The new schedule starting Thursday is:

Tuesdays & Thursdays
4:30 pm All Levels
5:30 pm Level I
6:30 pm Beginner

Fridays
4:00 pm Stretching and Flexibility 101. FREE for students all month

Saturdays
10:00 am All Levels

Jump Rope Results

Thank you to all of the sponsors, and participants in our first Jump Rope-a-thon at CrossFit Scottsdale to help raise money for The Cystic Fibrosis foundation. 100% of the proceeds will be donated on behalf of CrossFit Scottsdale. If you think this was easy, boring or even lame, then you didn’t do it! 45 min straight… Guys like B.K and Tom, Skip and Sean all hit 6,000 + jumps. Zach “9″ years old 3,000+. Our collective team total was 193,346 jumps over 8 classes in 2 days. We raised (as a Team) over $9,617.08. If you would like to make a donation please visit:

http://www.cff.org/LWC/dsp_DonationPage.cfm?idEvent=12005&idUser=344394

Individual jumps and funraising amounts will be posted as soon as all of the pledges have been collected.
Please turn in your pledges no later than next Monday October 5th.
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Jump Rope Results

Thank you to all of the sponsors, and participants in our first Jump Rope-a-thon at CrossFit Scottsdale to help raise money for The Cystic Fibrosis foundation. 100% of the proceeds will be donated on behalf of CrossFit Scottsdale. If you think this was easy, boring or even lame, then you didn’t do it! 45 min straight… Guys like B.K and Tom, Skip and Sean all hit 6,000 + jumps. Zach “9″ years old 3,000+. Our collective team total was 193,346 jumps over 8 classes in 2 days. We raised (as a Team) over $9,617.08. If you would like to make a donation please visit:

http://www.cff.org/LWC/dsp_DonationPage.cfm?idEvent=12005&idUser=344394

Individual jumps and funraising amounts will be posted as soon as all of the pledges have been collected.
Please turn in your pledges no later than next Monday October 5th.
DSC_0157

Jump rope-a-thon

Join our team today September 28th and 29th for the inaugural CrossFit Scottsdale Jump-Rope-a-Thon. 100% of the proceeds go to benefit the Cystic Fibrosis Foundation.
Get Fit, have fun and raise money to fund lifesaving research and care centers for Cystic Fibrosis.
So…how many single jumps can you do in 45 minutes? Jump until you’re tired, rest and jump some more. The Jump-Rope-a-Thon is open to all ages and fitness levels. You do not need to be a student to participate. Just download the pledge form, get some sponsors or donors and come and jump for a great cause. Get a flat donation or have someone sposor you per jump. Every little bit helps. If you do not want to participate but would like to sponsor one of our athletes please email us at info@sicfitscottsdale.com
Pick a class time to jump:
Monday, September 28th 8am, 12pm, 5pm, 6pm
Tuesday, September 29th 6am, 7am, 5pm, 6pm
Jump Ropes will be provided. One month of unlimited CrossFit training will be given to the biggest fundraiser and the top jumper. Bring your pledge forms to the event.

Hardest MFNWOD ever

You must be kidding me. 100 burpees in the middle of a workout. That’s what North West Tuscon programmed today. It is by far the hardest one I have ever completed.
WARNING DO NOT TRY THIS AT GLOBO GYM.

800 meter run
15x deadlifts #275
500 meter row
15x box jump 36″
50x burpees
2 min break
50x burpees
15x box jump 36″
500 meter row
15x deadlifts #275
800 meter run
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Anti Gym

Warm up 
Tire flips, tire jump, 200 meter sprint
5x
Lunge 400 meters

Work
6 clean and jerks
4 sumo dead lift high pulls
2 push ups
As Many Rounds as Possible in … 20 minutes
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Thrusters…

Warm up
500 meter row/21 burpees

Work
50x thrusters @ “Jackie” weight
25,20,15,10,5,3,3,1,1

Game
25 baseball bat beatings on a perfectly good tire
400 meter run

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