Dead/Pull/Skip

Warm
3x Max effort L-sit/tuck
Tabata Interval 20x sec Superman 10x sec Hollow

Skill
Deadlift

WOD
5x Deadlifts #225/135
10x Pull ups
20x Double unders = 60x singles
5x ROUNDS

Your Family Is OUR Family

For me, it has been that same old story, “I’m too busy being a mom to really take care of myself.” It hasn’t been until recently that I realized that wasn’t “the same old story” but really a big fat excuse. There was no getting around it. On my way to CrossFit Scottsdale for the first time, I was secretly thinking, “Well, I just don’t know how this is going to work if I don’t always have someone to watch my son.” When I walked in and met Coach Luke Kayyem he gave me a little tour and brought me to the “Tank.” It’s a little area for kids to play while their parents work out. I was thrilled!! This actually spoke volumes to me. The coaches at CrossFit Scottsdale really care about their students and will do whatever it takes to give them their time to better themselves! My son has a great time at CrossFit and I get the time I need to take care of my body and health, interact with other adults and genuinely enjoy myself! We all would do anything for our kids, but to be the best for them we need to take care of ourselves, and CrossFit Scottsdale brings all that together! “

~Hallie

Hallie and her son Peyton

Hallie in Jan 2010 with a 115# push jerk PR

Hallie in July 2010 with a strict shoulder press of #115

Just a reminder that all Jump Rope A Thon donations need to be turned in by Wed.  Thank you again to all who donated and jumped.  What a great event!

Celebrate Indepence – Partner WOD style

To celebrate our 1 Year Anniversary and the 4th of July holiday, we are offering free classes for our students all day on July 5th. We have all of our regularly scheduled classes – 8am, 12pm, 5pm, & 6pm. If you have any friends or family who are police officers, fire fighters, or military personnel please invite them to join you in class tomorrow so that we can personally thank them for making this country a great place to live. We hope you had a safe and enjoyable 4th of July and we hope to see you in class today!

All classes this week will start with
3 Max effort L-sit/tuck hold attempts.

WOD: Teams of 2, only one person can work at a time
2K meter row (partner must hold squat on wall while partner rows)
100 knees to bows
100 wall balls
100 burpee long jumps
100 push-ups
100 walking OH lunges (10-45# plate)

* On all exercises, except the row, partner must do 10 air squats before rotating back in.

Moving day - July 5, 2009. Time flies when you are having fun!

CrossFit Scottsdale Baseball

After raising over $11,000 for Arizona Baseball Charites and helping over 300 kids get to play baseball we decided to play Baseball CrossFit Style!  Thank you to CrossFit Brand X for giving us the template for this WOD.  Happy 4th of July weekend!

20 Minute AMRAP

Teams of 2

Up to bat: 10 squats

First Base:  10 SDLHP
Second Base: 10 Push Up Pass Throughs
Third Base: 10 Pull Ups
Home Base: 10 Bupees/1 Forward Roll

Lunge between each base
A run is scored after the forward roll,  Most runs scored wins!

4th of July

Happy 4th of July!
 Enjoy a wonderful weekend with your family or ours.
All classes open on Saturday.
All classes open & FREE on Monday in honor of our FREEDOM.
 * Listen to KTAR 98.7 FM at  7am on Sunday morning
for tips on how to survive the summer blues.

"I Go Hard"

Warm up
2K Row for calories/farmers walk for distance

Skill
Hand Stands (get upside down)
Hold, walk, push ups, cart wheels

WOD
21x 15x 9x (GO HARD)
KB swing #55/35
Pull up
Jumping Squat

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