CrossFit Scottsdale Lev I testing (white band)

CrossFit Scottsdale Level I test: Saturday 8:30-10:30am
 
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

Mentally Challenging= Physically rewarding

CrossFit makes you better at what you do! Period! Police officers, school teachers, grandmas and students. This program changes who you are through mentally challenging work. When you expect the unexpected you are ready for anything…
That’s why today’s W.O.D has a unexpected element to it…
“Do one thing a day that scares you” lulu

Push up/burpee/sit up 10,9,8,7,6,5,4,3,2,1
“Unexpected element”

500 meter row/25 box jumps 20″
400 meter row/20 box jumps
300 meter row/15 box jumps
200 meter row/10 box jumps
100 meter row/5 box jumps
500 jump ropes in a row or 50 double unders in a row

Mentally Challenging= Physically rewarding

CrossFit makes you better at what you do! Period! Police officers, school teachers, grandmas and students. This program changes who you are through mentally challenging work. When you expect the unexpected you are ready for anything…
That’s why today’s W.O.D has a unexpected element to it…
“Do one thing a day that scares you” lulu

Push up/burpee/sit up 10,9,8,7,6,5,4,3,2,1
“Unexpected element”

500 meter row/25 box jumps 20″
400 meter row/20 box jumps
300 meter row/15 box jumps
200 meter row/10 box jumps
100 meter row/5 box jumps
500 jump ropes in a row or 50 double unders in a row

Franfntastic

How are you feeling today? Franfntastic I told someone today. They had no idea what I was  talking about. You  do or you will  soon.

21,15,9 reps
Thruster #95 #65
Pull ups
For time:

Noassatall

This Saturday morning w.o.d will cure any hangover and most diseases including Noassatall pronounced NO-ASS-AT-ALL. I use to suffer from this illness in a few years ago until Ifound CrossFit. Do this and you will be free.

500 meter row
50 squats
5x

"Raise your game"

DSC_0850
Congratulations and thank you to each and every one of you that made my dream of opening CrossFit Scottsdale on Tuesday.
The motto of this story is “Raise your game” and thats just what we have done. When we opened in October of 08′ we had about 8 students coming to 10 classes a week and I was the only coach. 9 months later we have 60 students, 24 classes a week and 4 coaches.
DSC_0780
We had 46 people show up on opening day and train. It was so busy that someone joked we needed a bigger space. It was so amazing that two students approached me after about getting there lev 1 CrossFit certs, 3 students came for 2 a days (2 classes in one day), 1 coach tell me he was quitting his career to become a full time coach and so many emails about how amazing of a job we did on the building of our “box”.

 DSC_0865
With so many of you playing intracate parts in building this place. I have to give an extra special thanks to a few that we could not have done it without. My wife Najla for believing in me. Even when I had my doubts. To my children Kanon and Camille who havent seen their daddy in 2 weeks. I cant wait till Sunday. To Minni me, Coach Bryon, AKA “El Guapo” AKA every second counts you have raised the bar and pushed me to new levels. Finally to Coach Tiffany. You have changed more in a year than you know… physically, mentally and professionally. Your commitment to excellence is unparalleled and it shows not only in the way you train but in the ways you have changed.
DSC_0418
Congratulations to Jeff Zuhl for becoming nominated as our June Athlete of the month. Since enrolling in our School in March Jeff has seen significant gains in his strength and stamina. During his 1st baseline he was unable to complete 1 full push up and struggled with 10 from his knees, he can now complete 10+ and finish his baseline in under 7:30 minutes at the intermediate level. Jeff is always early to class, works hard and gives a 100% every time he competes. Thank you Jeff for never giving up. Your dedication to changing your life shows us all that hard work pays off.

"Raise your game"

DSC_0850
Congratulations and thank you to each and every one of you that made my dream of opening CrossFit Scottsdale on Tuesday.
The motto of this story is “Raise your game” and thats just what we have done. When we opened in October of 08′ we had about 8 students coming to 10 classes a week and I was the only coach. 9 months later we have 60 students, 24 classes a week and 4 coaches.
DSC_0780
We had 46 people show up on opening day and train. It was so busy that someone joked we needed a bigger space. It was so amazing that two students approached me after about getting there lev 1 CrossFit certs, 3 students came for 2 a days (2 classes in one day), 1 coach tell me he was quitting his career to become a full time coach and so many emails about how amazing of a job we did on the building of our “box”.

 DSC_0865
With so many of you playing intracate parts in building this place. I have to give an extra special thanks to a few that we could not have done it without. My wife Najla for believing in me. Even when I had my doubts. To my children Kanon and Camille who havent seen their daddy in 2 weeks. I cant wait till Sunday. To Minni me, Coach Bryon, AKA “El Guapo” AKA every second counts you have raised the bar and pushed me to new levels. Finally to Coach Tiffany. You have changed more in a year than you know… physically, mentally and professionally. Your commitment to excellence is unparalleled and it shows not only in the way you train but in the ways you have changed.
DSC_0418
Congratulations to Jeff Zuhl for becoming nominated as our June Athlete of the month. Since enrolling in our School in March Jeff has seen significant gains in his strength and stamina. During his 1st baseline he was unable to complete 1 full push up and struggled with 10 from his knees, he can now complete 10+ and finish his baseline in under 7:30 minutes at the intermediate level. Jeff is always early to class, works hard and gives a 100% every time he competes. Thank you Jeff for never giving up. Your dedication to changing your life shows us all that hard work pays off.

The new box: 14885 N. 83rd Place, Scottsdale

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Team CFS: Thank you for all of your help with the move. Things are looking good for our first day of classes on Tuesday 7/7. Remember, no class on Monday while we put the finishing touches on the gym.

For those of you who have been wanting to try our program, we are offering free classes all day on Tuesday as a sneak peak of our new spot and to give you a taste of CrossFit, one of the fastest growing fitness movements on the planet. Our official grand opening celebration will take place in September. Call today to reserve your spot 480-922-3253.

Classes on Tuesday 7/7 are open to all levels:
6am- Adults
7am- Adults
12pm- Adults
4:30pm- Kids (ages 3-16)
5pm- Adults
6pm- Adults

"Jade" III

Thank you for keeping our country safe. We love and honor you.

1 mile run
25X bench press/#225
1 mile run
15 back squat/#275
1 mile run
5 dead lift/#315
1 mile run

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