Warm up
10 Kettle Bell Swings
10 Ring Jumping Pull ups

500 Meter Row
25 Sit ups
400 Meter Run
25 Wall Balls
25 Superman


So last night a friend invited me to his gym for a game of racquetball. Not knowing where, or how big his gym was I said yes. So we headed off. When we pulled up I thought we were at an airport. When we walked in I thought we were at the mall. OMG! This was not a gym, but a city. I can honestly say I was nervous standing at the front desk waiting to enter. I have been in the industry for 8+ years. From 150 sq/ft personal training studio to a 50 thousand sq/ft complete health and fitness center and I can honestly say I was intimidated by this place. So how does the average Joe or Jane feel? Someone who has never experienced creatures the size of V.W bugs walking around or woman that grace the covers of magazines. They must feel incredibly scared.

After we played racquetball for over an hour and played some hoops in between games, I was really starting to get good use of my $30 drop in fee. But as I looked around nobody was training hard. There were a few guys running on the treadmill, a couple doing crunches and one guy watching a game on T.V. But nobody was training hard.   


We are a 700 sq/ft Strength and Conditioning center called CrossFit Scottsdale and I will put anyone of my students up against any Globo gym member any day. I would even go as far as saying “I would join this Globo gym just to play sports and use the sauna and enjoy a 7$ protein shake” But I would never train there!


5 rounds of
10 O.H. Squat
10 Push Press

10 O.H. Squat
10 Push Press
25, 20, 15, 10, 5 Thruster

21x of O.H. Squat, Push Press and Thruster for time. Post to comments.


Warm Up
25 O.H. squats
25 Walking lunges
500 meter row
10 walking lunges (#10,#20)
400 meter row
20 walking lunges
300 meter row
30 walking lunges
200 meter row
40 walking lunges
100 meter row
50 walking lunges


5 pull ups
10 push ups
15 squats
As many rounds as you can non stop in 20 minutes.

2 min break…
25 ab mat sit ups
25 crunches X 4 ways. Legs flat, legs bent, knees up, legs strait up
25 ab mat sit ups
25 scissor kicks
25 bicycles
25 leg lifts
25 knees to chest


The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1.Wall-ball, 10 ft target (Reps)
2.Sumo deadlift high-pull (Reps)
3.Box jump (Reps)
4.Push-press (Reps)
5.Row (Calories)

Compare 11/18/09

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