#85

Warm -up
Do 1 push up. Stand up turn around. Do 2 push ups. Stand up turn around.
Do 3 push ups. Till you get to 21.

Work
21,15,9
Kettle bell swings
Knees to elbows.
Pull ups
For time

“I may or may not be able to help you, but I wont hurt you.”
Alison Nocks

“I may or may not be able to help you, but I wont hurt you.”
Alison Nocks

CrossFit Scottsdale and the Community

 As owner and operator of one of the fastest growing CrossFit affiliate’s in Arizona I take pride in the successes we are having and believe that a large part of it is because of our involvement in the community. This past Saturday we had two events that not only brought good weather, great people and wonderful times together but helped raise money for two different causes.

Tempe Town Lake Rowers Association: 
is a non‐profit organization made up of rowing volunteers and was created to raise awareness 
and promote the sport of rowing on Tempe Town Lake. 
Steph one of our students is a Coxman and had 3 top 3
finishes in the regatta. Congratulations to her and her team. If you are interested in becoming a sponsor please contact Kathy @ IREALTOR@aol.com

Fit 2 Fight Desert Challenge:
 The first goal goal of their annual fitness relay is to honor fallen firefighters throughout the United States. In an effort to change the leading cause of death among firefighters, which is heart disease, they are working to raise awareness within the fire service regarding health and fitness. 56 men and 4 women started the morning with a 70 mile relay race. Fire houses from Anthem, Surprise, Goodyear and Atlanta, Georgia competed in the Combat Challenge for bragging rights and the honor of holding the red, white and blue helmet and hosting the event next year. Congratulations to the Surprise fire department! Check out the two most recent videos under Flickr videos to the right…

 We would like to thank everyone who was involved in this amazing weekend.
If you are interested in having, holding or becoming part of a future event in the community and you think WE should be there. Contact us @  lkayyem@gmail.com

“When you give love, you get love” Coach Luke Kayyem

CrossFit Scottsdale and the Community

 As owner and operator of one of the fastest growing CrossFit affiliate’s in Arizona I take pride in the successes we are having and believe that a large part of it is because of our involvement in the community. This past Saturday we had two events that not only brought good weather, great people and wonderful times together but helped raise money for two different causes.

Tempe Town Lake Rowers Association: 
is a non‐profit organization made up of rowing volunteers and was created to raise awareness 
and promote the sport of rowing on Tempe Town Lake. 
Steph one of our students is a Coxman and had 3 top 3
finishes in the regatta. Congratulations to her and her team. If you are interested in becoming a sponsor please contact Kathy @ IREALTOR@aol.com

Fit 2 Fight Desert Challenge:
 The first goal goal of their annual fitness relay is to honor fallen firefighters throughout the United States. In an effort to change the leading cause of death among firefighters, which is heart disease, they are working to raise awareness within the fire service regarding health and fitness. 56 men and 4 women started the morning with a 70 mile relay race. Fire houses from Anthem, Surprise, Goodyear and Atlanta, Georgia competed in the Combat Challenge for bragging rights and the honor of holding the red, white and blue helmet and hosting the event next year. Congratulations to the Surprise fire department! Check out the two most recent videos under Flickr videos to the right…

 We would like to thank everyone who was involved in this amazing weekend.
If you are interested in having, holding or becoming part of a future event in the community and you think WE should be there. Contact us @  lkayyem@gmail.com

“When you give love, you get love” Coach Luke Kayyem

#83 Helen

Warm Up
500 Jump Rope
5 Ab Mat Sit Ups
400 Jump Rope
10 Ab Mat Sit Ups
300 Jump Rope
15 Ab Mat Sit Ups
200 Jump Rope
20 Ab Mat Sit Ups
100 Jump Rope
25 Ab Mat Sit Ups

Work
“Helen”
400 Meter Run
21 Kettle Bell Swings
12 Pull Ups
3 Rounds for time. Post times to comments

Friday @ Noon…

What did you do today for lunch? Eat a burger? Have a glass of wine? Nothing? Maybe all three. Not this team of 9 CrossFitter’s who attacked… 
#84 “KELLY”
400 Meter Run
30 Box Jump’s
30 Wall Ball’s
5X For time
Great job TEAM C~F~S. What a perfect way to kick off the weekend with a killer W.O.D.

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