"24"

Warm
50 double unders/150 singles
500 meter row
3x rounds

Skill
Sumo Deadlift High Pull

W.O.D “Branson’s 24 Birthday”
Pull up strict
Birthday Burpees
Sumo Dead Lift High Pull
24,18,12

"Big Poppa"

Please welcome into this world one of our newest CrossFitter’s… Reese Michele Blanton daughter of Matt and Michelle Blanton. Weighing in at 7.6 lbs and  20.25 inches with  brown hair and blue eyes. Congratulations Matt B. “Fatherhood is one of the most rewarding  jobs of my life” Coach.

Check out this website that emails you daily tips on parenting.
All Pro Dad.

"Push it"

Warm
800 Meter Run
Squat Hold
Jumping Squts
Dead Man Hang
Sampson Stretch
Down Doggy Dog
>30 seconds each 3x rounds
Strength
Press 5x5x5x5x5
Push Press 3x3x3x3x3
Finisher
Max Effort Burpees >2min

So easy a Caveman can do it…


Lean, mean and green. Next month we’re excited to bring to you the next Challenge…get ready to eat, drink, sleep and train like a Caveman. You’ve all heard bits and pieces about the Paleo Diet, now you’ll have the opportunity to live it. Take the next few weeks to educate yourself and learn more so that you can decide if this next challenge is best for you. I think it’s important to get the whole family on board in order for this to work as a lifestyle change. It’s honestly taken 6-8 months for it to finally stick with ours. Get a jump start on the challenge today. Eliminate fried foods and sugar…. or bread, cheese or milk. Start snacking on nuts, fruit and lean beef jerkey. Why wait, start today, it will be a lot easier to stick with it. 

The past few weeks, I’ve seen a drastic change in Luke’s physique, fitness level and stamina. Since he’s been training for sectionals he’s been on a strict 90/1o Paleo plan and because of it my eating habits have gotten cleaned up too. I strive for 80/20 and the kids are more along the lines of 60/40 (they still do dairy).
I’ve attached a few websites that can help…
The Paleo Diet
Living Paleo
CrossFit Scottsdale Nutrition

Looking forward to seeing how dramatically this challenge will change you.

Coach Naj

"Run, Friday Run!"

Warm Up:  Mobility & Stretching
Turkish Get Ups
L-Sit

WOD:  SPRINT LADDER
With a continuous running clock, sprint 10 meters in 1 minute, 20 meters in 2 minutes and so on until you are unable to run the amount needed in the time allotted.

"Hopper"

Expect the Unexpected.
Train for the unknown.
Be ready for anything.

Todays classes will all be different. At each class we will spin the hopper and pull a number. That number represents a workout that you will complete. Good luck.

6am “Danny” 30x box jumps 20x push press 30x pull ups >20 min
7am “Eva” 800 meter run 30x KB swing 30x Pull ups 3x Rounds (Don did 5x)
9:30 “Daniel” 50x pull ups Run 400 21 Thrusters Run 800 21 Thrusters Run 400 50 Pull ups
4:30 “Tabata this” Row. Squat. Pull up. Push up. Sit up. 20x seconds of work. 10x seconds rest. 8x rounds.
5:30 “Erin” not Harkey HERO W.O.D 15x Cleans 21x Pull ups 5x rounds
6:30

Meet Chef Rachel

Who is the healthy cooking coach?
Chef Rachel, The Healthy Cooking Coach will be making a guest appearance at CrossFit Scottsdale in April for a cooking class with our students. Look for seminar details in the next few days. She teaches people how to cook up healthier, more productive lives. From cooking classes to cooking parties and through cookbooks, one-on-one coaching, magazine articles, blogging, and speaking engagements, Chef Rachel  teaches people how to improve the way they shop, cook, eat, and look at food––so they have more energy for life! 

She is  particularly skilled at helping people with special needs follow special diets, such as wheat-free, gluten-free, or dairy-and/or casein-free, corn-free, grain-free, peanut-free, egg-free, and preservative-free diets. Chef Rachel will be focusing on Paleo friendly recipes for you CrossFitters interested in learning more.

Check out Chef Rachel’s Blog where she talks in depth about her first CrossFit expierence, “the baseline”.

"Winter Blow Out SALE"

LONG SLEEVE SHIRTS & HOODIES NOW ONLY $20

What? Winter in Arizona? Yes it was actually chilly once upon a time. Since the the temperatures are going up what better way to celebrate spring than with a SALE!

CrossFit Scottsdale’s Long Sleeve Shirts and Hoodies are now only $20! Get them while you can and while it’s still chilly in the morning! This is a limited edition and when they are gone they are gone!

"Love Actually"

Today’s WOD is named after your favorite young, Scottsdale, single. Who just happens to be turning “24” today. Jon Kaufman is an intense, passionate, and dedicated adventuresome “Wildcat” who is looking for a focused empathetic women to share his favorite movie with “Love Actually”. Happy Birthday Jonnie Boi. I hope you find…

Warm
10x Jumping Pull ups
10x Plyo Push ups
>5 min
Skill
Squat Clean Thruster
W.O.D
9x Squat Clean Thruster
400 x Meter Run
3-5 x Rounds

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