#92 Mellow Monday

Stretch

Work
3 Rounds of:
10x Burpees
10x Jumping Jacks
10x Super Jumping Jacks

3 Rounds of:
10x Leg Lowers
25x Weighters Bow

Bosu Ball 1 minute each foot

50x Push-Ups
100x Wind Shield Wipers

3 rounds of:
30x Wall Balls
30 Second Mountain Climbers

#91 Dirty Bird

Warm-Up
1 push up, stand up and turn around
2 push ups, stand up and turn around
3 push ups, stand up and turn around
Continue until 21

1 sit up, 1 crunch
2 sit ups, 2 crunches
3 sit ups, 3 crunches
Continue until 21

Work
As many rounds in 20 minutes of:
10x Push Press (#65, #95)
10x Back Extensions
5x Street Fighters
20x Jumping Squats
Max Rep Pull Up

#90 Da Birthday W.O.D.

2 Rounds of:
Burpees XYour Age
Jumping Jacks 100+ Your Age
Push Ups 100+ Your Age
Sit Ups 100+ Your Age
Thrusters XYour Age (#45, #65)
Walking Lunges 100+ Your Age
Bench Press XYour Age (#Body Weight)
Pull Ups XYour Age

Happy Birthday to Jenn and Brian!!!! Enjoy your birthday W.O.D.!!!!

#89 My back!

1 Mile run
21 Kettle bell swings single arm
50 Superman/Pelvic thrusts
18 KBS
40 Superman/Pelvic thrusts
15 KBS
30 Superman/Pelvic thrusts
12 KBS
20 Superman/Pelvic thrusts
9 KBS
10 Superman/Pelvic thrusts
21 KBS
1 Mile run

#88 T.A.S

Warm -up
30 Second row sprints
30 Super jumping jacks A.K.A starfish
5X
Work
5 Push ups
10 Ring dips
15 Sit ups
As Many Rounds As Possible In 20 Minutes.
Cool
Push up hold 30 sec>Plank 30 seconds>Rest 30 seconds 5X

#88 T.A.S

Warm -up
30 Second row sprints
30 Super jumping jacks A.K.A starfish
5X
Work
5 Push ups
10 Ring dips
15 Sit ups
As Many Rounds As Possible In 20 Minutes.
Cool
Push up hold 30 sec>Plank 30 seconds>Rest 30 seconds 5X

Free CrossFit Scottsdale Class @ lululemon

FREE CrossFit Scottsdale class tomorrow on location at lululemon in Old Town Scottsdale. Please join us for an hour Saturday March, 14th at 10am. This will be an amazing class outside in the streets of Old Town with the beautiful lulu ladies and Coach Luke, Coach Erica and our soon to be Coach and Nutritionist Tiffany.
 
lululemon athletica
makes technical clothing for yoga, dancing, running, and most other sweaty pursuits. They create components for people to live longer, healthier, more fun lives. Founded in Vancouver BC in 1998, the first lululemon shared its retail space with a yoga studio. They have been growing ever since, and their technical yoga clothes and apparel are now at over 100 stores across Canada, the U.S., Australia and Hong Kong.


Coach Luke has been introduced as the newest lululemon ambassador and here is why…

The lululemon ambassador program is extended to unique individuals in our store communities who embody the lululemon lifestyle and live their culture. We value their community involvement and dedication to their area of expertise. We offer each ambassador an allowance of lululemon product for a year long period in exchange for their close involvement and input on our clothing designs.
We are certain that forming and celebrating such grass-roots relationships will ensure health and fitness in our store communities. We encourage our ambassadors to test the limits of our product and provide feedback to us to further develop the world’s best yoga-inspired athletic wear. We also use our ambassadors in all our communications materials, like store posters, website and postcards.

www.lululemon.com 
480.429.2262
7051 E. Fifth Ave. Suite # E
Scottsdale, AZ 85251
(Corner of Marshall Way & Fifth Ave. Behind the horse fountain in the courtyard)

#87 SIAN

Last week a new student Angie was sent to me via Internet through the main website at www.CrossFit.com. Her sister Sian, an active duty soldier in the Air Force stationed in Louisville is very familiar with our training method. After our initial baseline workout I found out that Angie and I are neighbors in the same development. Small world? NO! BIG CROSSFIT COMMUNITY.That is the power of CrossFit Powered by: Kayyem Fitness. It is by far the greatest fitness program I have ever been a part of.

When I spoke to Sian yesterday she was excited about signing up her little sister and I assured her that I would stay on top of her the same way I do all my students. Phone, text and email. She then told me that she would be shipping off to Iraq on Friday… W.T.F? I thought this war was over. I thought our soldiers were coming home. I thought… I have no clue. Someone I have never met was affecting my life in a prolific way. Needless to say it bothered me and still does. I know I can’t do anything about it… Or can I?
YES I CAN! and you can too! Support our troops.They are just doing there job. Please keep Sian and all of our soldiers in your thoughts and prayers. God bless you Sian and god bless America. Thank you! Here is your W.O.D.

SIAN
1 MILE RUN
250 DOUBLE UNDERS
1MILE RUN
250 DOUBLE UNDERS
1 MILE RUN

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