Row Steph Row…

Alright all you Concept II Rower’s out there. This ones for you. Designed by are very own Steph Neckes who is a Coxswian for “The Tempe Town Lake Rowing”

500 meter row @ 30 strokes per minute
1000 meter row @ 26 spm
500 meter row @ 32-34 spm
For time:

#98

Warm-up
3 rounds of:
25 Push-Ups
25 Squats
25 Dips

Work
4 Rounds of:
30 second Squat hold (#95, #225)
5 Box Jumps (highest box)

4 Rounds of:
30 Bench Press hold (#65, #185)
5 Clapping Push Ups

Slow down…

Slow down and go for a walk with the ones you love… Last week my life was shook up. My wife and CrossFit student Najla was complaining of cramps on Wednesday afternoon. So she said she was leaving work early. Around 5pm she sent me a text that she was going to urgent care and to keep my phone close. One of my class rules is to turn your phone off and focus on training. But this was important. Half way through our 6pm class I received a text that Najla was going to E.R to have some tests ran and blood work checked. So I ran out the door. 24 hours later, a night in E.R and we still had no answers. With two babies at home and a business that is dependent on showing up. I started to spin. Slow down…  Fortunately we have an amazing nanny and 3 coaches that I trust can not only teach but answer any question I can. By Thursday @ noon we started to get some results. My wifes I.U.D (birth control) had been lost. She had a cyst growing on her fillopian tube and internal bleeding. Slow down… She went in for surgery at 2:30pm to have this foreign object removed and by 5pm I was holding her hand in the hospital room and she is now at home recovering. Thank you for all of your thoughts and prayers. I wrote this W.O.D for everyone that has almost lost someone truly important in thier life. Let this be a lesson to all of us. Slow down and go for a walk with the ones you love.

Pat's Run- Saturday April 18th

The Pat Tillman Race Day is just around the corner. Join team CrossFit Scottsdale for this memorable event! We are registered at www.patsrun.com We are under the team member registration. Our team name is CrossFit Scottsdale, cfs2009 is the login password.
If you have any further questions, please feel free to contact our team captain, Coach Luke.

#96 Coach Tiffany

Way to go Tiffany! If you have not had a chance to sit down with Tiffany… AKA “Mrs.Smiles” and talk to her about nutrition, grocery shopping, goal setting and now CrossFit. Please set up your complementary session. Tiffany brings her amazing attitude with her every day to work and I can honestly say she brightens up the room every time she walks in. She makes you feel very comfortable talking about anything. Tiffany spent the weekend in Chandler @ Competitive Fitness. Learning, practicing and effectively teaching the CrossFit method. “I am very proud of you Tiffany and know that you will do amazing things for your clients and our students. You have accomplished more in the year I have known you than most will in a lifetime. Your compassion for everyone big or small shows on their faces knowing that they have complete and total trust in you and I do too. Congratulations Tiffany now go to work…

Tiffany Divelbiss 480.330.7273  www.ScottsdaleNutritionCoach.com  
Tiffany@ScottsdaleNutritionCoach.com 

Row 500 Meter
Jump Rope 500X
Row 400
Jump Rope 400X
Row 300
Jump Rope 300X
Row 200
Jump rope 200
Row 100
Jump Rope 100X
For Time: 

Fitness Friday's @ CityNorth

Thank you to all 23 new students we had at our first Fitness Friday @ CityNorth. We ran, lunged, jumped and pushed our way through High Street. The lululemon ladies were also on site making dreams come true. When asked “What would you do” if you won the lottery? The obvious answer to open a non profit Boys & Girls club Powered by: CrossFit. Also on the scene was Ellen giving her world famous five minute chair massage to all that completed the workout… and a few that didn’t. Coach Bryon and Tiffany both helped rally the troops when they started to roam a little too far from camp and an extra special thank you to Najla & Nicole of Related  and CityNorth for hosting this fun workout. Next week www.Zenergyyoga.net will be running Fitness Friday’s and on April17th we will back again for part deuce of Kayyem Fitness @ CityNorth.

Run/walk to Kona Grill and back=400 meters
20 Wall balls
20 Sit ups
20 Push ups
20 Overhead Squats
3X For time:

Fitness Friday's @ CityNorth

Thank you to all 23 new students we had at our first Fitness Friday @ CityNorth. We ran, lunged, jumped and pushed our way through High Street. The lululemon ladies were also on site making dreams come true. When asked “What would you do” if you won the lottery? The obvious answer to open a non profit Boys & Girls club Powered by: CrossFit. Also on the scene was Ellen giving her world famous five minute chair massage to all that completed the workout… and a few that didn’t. Coach Bryon and Tiffany both helped rally the troops when they started to roam a little too far from camp and an extra special thank you to Najla & Nicole of Related  and CityNorth for hosting this fun workout. Next week www.Zenergyyoga.net will be running Fitness Friday’s and on April17th we will back again for part deuce of Kayyem Fitness @ CityNorth.

Run/walk to Kona Grill and back=400 meters
20 Wall balls
20 Sit ups
20 Push ups
20 Overhead Squats
3X For time:

Downes, Sian A. USA TSgt USAF 774

Hi Luke,
The short notice for the deployment really kicked my ass. I didn’t have
time to think…anyway, sorry I didn’t email you sooner.
Thank you so much for my WOD. That was awesome of you! I LOVE IT &
everyone is doing it with me when I get back as a welcome home party. We
are a little sick I guess. ;) Everything is going good over here.
The only things to do are work, eat,
shower, sleep, workout and go to the little shop on base…then you can  mix it up with watch a movie, read a book or annoy other people at work. My friends tease and laugh at me because I call the above “the
restaurant, my house, and the mall”.

Please let me know how Angie is doing with her training. Hope everything
is going well. I saw here picture up on your website. I am going to do
the “1000” later today. Cant wait, it looks fun!
TTY SOON!
Sian

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