Team CrossFit Scottsdale Lev I

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Congratulations to all 22 students who passed last nights Level I test. This was another amazing turnout at CFS and I could not have been more proud of my students. There were tons of P.Rs and 9 *Leader Board records posted. We will be testing every 90 days, so if you missed it plan on the next test to be in November and for you “Firebreathers” our 1st Level II test will be in October.

Evan *400 meter run 1:04
Angie
Doug
Skip
Dave
Erin *400 meter run 1:28
Larry
Steve
Nick
Myrna *Hand stand hold 3:04
Brett *Push ups 70
Bob
Matt
Kristy *Sit ups 75 Push ups 67
Peter
Sonya
Katie
Jedi
Marc
Kristin *500 jump ropes in a row
Jesse
Andrew *Sit ups 74 Hand stand hold 2:24 Who missed the cut by one exercise and is 16 years old
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"Filthy Fifty"

This is one of the very 1st W.O.Ds I was ever CRUSHED by in March of 2008. 18 months later I got CRUSHED again.

50 box jumps 22″
50 jumping pullups
50 KB swings 50#
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions 45#
50 wall balls 45#
50 burpees
50 double unders

Kettlebell Instructor Lev I

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The CrossFit Kettlebell Instructor Certification course is designed to provide the necessary skills to teach kettlebell exercises, detect and correct common errors, and safely conduct kettlebell training. The requirements of the course are quite stringent, primarily for your protection and the safety of those you train.

Congratulations to Coach Erica for passing her certification this weekend at Core CrossFit in downtown Phoenix. Expect to learn a variety of K.B work from Coach as she designs and programs W.O.D’s with the K.B in mind.

Kettlebell Instructor Lev I

erica kb

The CrossFit Kettlebell Instructor Certification course is designed to provide the necessary skills to teach kettlebell exercises, detect and correct common errors, and safely conduct kettlebell training. The requirements of the course are quite stringent, primarily for your protection and the safety of those you train.

Congratulations to Coach Erica for passing her certification this weekend at Core CrossFit in downtown Phoenix. Expect to learn a variety of K.B work from Coach as she designs and programs W.O.D’s with the K.B in mind.

“High physical conditioning is vital to victory”
General George Patton, US Army

Phoenix Magazine September 2009: Best of the Valley- CrossFit Kids

In Hawaii we call them Keikis it means Kids. They are our future and I have two beautiful ones. That is why the CrossFit Kids program is so important to us. With so many obese children in this country, it is more important now than ever before to teach our children the importance of nutrition and fitness. That is why we were voted “Best of Phoenix” for your Keikis to train. So turn off the X box, pack up a water bottle and head down to CrossFit Kids Scottsdale every Monday and Wednesday from 4:30-5:00pm.
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Lev I Test Wednesday (white band)

11 exercises. Choose any 10. Must pass with a 70% rate. Baseline time must be under 5:15 M. 6:30 W. Green band pull ups.

1.Push ups 40 M. 40 W (knees) consecutive
2.Sit ups #65 in 2 min
3.Squats #80 in 2 min
4.Burpees #10 in 1 min
5.Hand stand hold 70 sec
6.Thrusters 15x 75# M. 45# W
7.Wall balls 15x 20# M 14# W
8. Push press 15x 65# M 45# W
9. Jump rope #500 in a row or 15 double unders
10. Box jump 20” 20x nonstop
11. 400 meter run 1:45 M. 1:55 W

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