"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

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.

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

Jackie Challenge

Here is your next challenge that will be held on Saturday September 26th. The finals will be November 7th. Prizes in each category male and female and most improved, will be awarded to those students who have the courage and discipline to train the CrossFit method for 8 weeks. 

Advanced
1000 meter row
50 thrusters #45
30 pull ups

Intermediate
1000 meter row
50 thrusters #30
30 green band pull ups

Beginner
1000 meter row
50 thrusters #15
30 jumping pull ups

Check out another great video on “Jackie”  by my Boi Chris LaLanne who will be making a guest appearance for our Grand Opening September, 11th.

Smells like rain

What a wonderful August morning in Scottsdale. Seriously I know it’s HOT for a few months but what other city gets dumped on in the heart of summer? Coach Bryon Maxwell decided to take class outside this morning and run…run…run…
 200 meter run on the minute, every minute for 20 minutes. If you don’t make the time hop on the rower until the 20 minutes is up. Have a great weekend and get outside!

outside pix

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