CrossFit Kids 1st Class

Today at 4:30pm was the 1st CrossFit Kids Scottsdale class. Both students, ran, jumped, squatted and burped through class. One of the students even said “this is better than my video game”. Thats what it’s all about. Teaching health and fitness to the future. Next class Wednesday @ 4:30.

CFK #1
25 jumping jacks
5 burpees
5 ball jumps
5 deadlifts
3x

I love it…

Wow! What an amazing turnout Saturday morning. We had 28 high short wearing, side pony tail rocking CrossFitter’s alive, awake and alert for this 7am 5K walk/run. Although finishing in 1st place was not the goal winning the coveted signed Cindy Lauper poster for best costume was. Bryan G and Skip D both tied this “Super Rad” award. Thanks to Coach Tiffany for providing the orange slices and string cheese and Coach Erica for supplying the coffee. Next month is our 1st CrossFit Scottsdale competition. It will take place on Saturday June 20th from 8-10am. This event is for CFS students only and will be the “Baseline” challenge. Catagories will include; best time male/female. Most improved time. Over “50” and the “Clydesdale” men over 220lbs. We will then test your baseline again 6 weeks later Saturday August, 1st to determine the winners. More details to follow.

I love the 80's 5K walk/run

Do you remember? Jane Fonda, Richard Simmons, The Karate Kid and Miami Vice? What about Ferris Buller’s day off, Mr.T or Larry Bird? Pull out the members only jacket and rock the Tom Selleck mustache this Saturday @ CrossFit Scottsdale. This is a Free event open to anyone that dresses up in some kind of 80’s gear. You can walk, run or skip down 92nd street like Punky Brewster. Bring the kids, dress up your dog like Alf and enjoy a beautiful morning with the CrossFit Scottsdale team. Bagels and coffee will be served. See you at 7am. For more details click the link… cfs-80s1

#115 Before you even wake up

Warm up
50 double unders
15 push press #95 #65
40 double unders
12 push press
30 double unders
9 push press
20 double unders
6 push press
10 double unders
3 push press
Sub double unders for singles.
Work
Single arm kettle bell swing 25X each arm (start with weak arm)
Lunge with single arm kettle bell overhead 25 steps each arm
3X

"Murph"

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

 

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On June 28, 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters.
 

As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

In his great honor…
“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Happy Memorial Day!

CrossFit Scottsdale WILL BE OPEN on Memorial Day! 

Same class schedule as always.

Come celebrate with us CrossFit style and do a workout to thank the troops for their service and honor those who gave the ultimate sacrifie! Get ready for a WARRIOR’S WOD!

***New entrance for Mondays starting Monday May 25th and lasting all summer long!  As of May 25th CrossFit Scottsdale students will use the back door to come into class Mondays ONLY.  Park closer to Jade Palace and head behind the restaurant and around the building.  There will be a CrossFit Scottsdale sign on the door.***

Happy Memorial Day!

CrossFit Scottsdale WILL BE OPEN on Memorial Day! 

Same class schedule as always.

Come celebrate with us CrossFit style and do a workout to thank the troops for their service and honor those who gave the ultimate sacrifie! Get ready for a WARRIOR’S WOD!

***New entrance for Mondays starting Monday May 25th and lasting all summer long!  As of May 25th CrossFit Scottsdale students will use the back door to come into class Mondays ONLY.  Park closer to Jade Palace and head behind the restaurant and around the building.  There will be a CrossFit Scottsdale sign on the door.***

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