Pre Warm up
500x Meter Row
Front Squat (rack) hold
XXXXXXX Ladder #95/65
(1x the 1st min, 2x the 2nd, 3x the 3rd all the way to 20x min) If you cant hit the number needed in that minute, that is your score. Then drop and gimme 5x burpees a minute till the 20x min is over.
“Every class this week will start and finish with 50x PVC Pass through/Overhead Squats” Grab another student and get it done!
As a CrossFit Coach one of our most important skills is the ability to educate our students. Passing with honors is showed through the ability to perform as many physical skills with proper form and technique as possible. Study, practice and learn healthy habits and fitness tips that work for you and your family. Read, listen and watch books, pod casts and videos on the CrossFit Journal. The best online encyclopedia available. So where do you start? Right here, right now. Go to the link below and read one of the 1st CrossFit articles on, What is fitness? Then post a comment on anything related. What you learned? How it relates to your life? Which of the 10x general physical skills you possess or lack and need to become a focus of your program.
30 sec parallette tuck hold
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24″/18′)
3 minutes of pull-ups for reps
2 minutes of wall balls for reps (20/14#)
1 minute of Handstand Push-ups for reps
25x Sit ups
25x Beach Boys
25x Jumping Jacks
100x Push Jerks (each time you dump, drop and gimme 3x push ups) #155/85
Burgener Clean Warm-up
Skill: OH Squat
20 OH Squat (95/65)
30 barbell jumps
40 Wall balls
30 barbell jumps
20 OH Squat (95/65)
June Meeting is sponsored by Jon Kaufman of Zog Media, Inc.
So….you come to CrossFit Scottsdale weekly, completing an extensive workout for an hour full of push-ups, pull-ups and squats, and you workout alongside several fellow CrossFitters on a regular basis, and you still don’t know anything about their profession, worse, they don’t know what you do. Well, lets fix that.
CrossFit Scottsdale Connections will be holding their second meeting Tuesday, June 15th from 12pm-1pm. This months networking meeting will be held at Zog Media 18835 N. Thompson Peak Pkwy Scottsdale, AZ 85255 and hosted by CrossFit Scottsdale Connections member Jon Kauffman.
The event will rotate to a local CrossFitter’s place of business monthly on the third Tuesday of the month from noon-1pm. The first Connections event you attend is free, come check it out. Lunch will be provided. Please email Ashley@CrossFitScottsdale.com to let us know if you would like to sign up and/or if you will be attending this months meeting.
About Zog Media
Do you need more online visibility? Do you want to provide your customers with a better online experience? Our team at Zog Media is led by standouts in our industry. We gather the right kind of data, analyze each unique situation, identify opportunities and develop custom strategies that work. Whatever your marketing goals are, we can help you achieve them.
Our designs focus on how individuals uniquely surf the web. Integrating solutions based upon how people find, share and interact with your brand to drive quality interactions that lead to more conversions. Search and social strategies are integrated with design, rather than developing each component as its own.
Using a variety of proprietary research tools, coupled with social media technologies, we gain insights that drive your success. We learn things from your competitors and investigate their campaign strategies and performance to ensure you stay ahead.
Contact Jon at the phone/email listed below or connect with him at: www.zogmedia.com
30 Double Unders
10 Ball Slams
Push Press 115#/75# 10, 9, 8, 7,6,5,4,3,2,1
Human progress is neither automatic nor inevitable… Every step toward the goal… requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.
– Martin Luther King Jr.
Version 2.0 of our Success Journals are now available in the gym and thru our Online Store. We spent a lot of time revising the journal and adding content based on our student suggestions and our own experience. We could not be happier with how Version 2.0 turned out. We now have all of the Girl WOds, Hero WODs, and Benchmark WODs listed in the front of the journal. The revision we are most excited about is that the daily WOD log and nutrition log are now on the same page. This means no flipping between sections and no excuses for not logging your nutrition! Get one from a coach today and start journaling your way to elite fitness.