"Front Squat"

Warm up
1000 meter row

Front squat

50 Front squats
400 Meter run
4x rounds. The 1st round you must complete all 50 without breaking. The 2nd, 3rd and 4th round you may break once. For every additional break it will cost you 100 meters on the rower after the wod.


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/18 inch box
30 Wall ball shots, 20#/14#


Ilana RX 27:59 
Katie K 29:07 10#
BK RX 25:45
Sean W. RX 27:03

Congrats to all of you who gave “Kelly” everything you had this morning!

Thanks to Scott and Tim who came to visit from out of town and Jeremy and Nikki who got there first introduction to CrossFit and met Kelly!



The salutation Namaste is probably one of the most commercialized aspects of yoga. Like so many things in our culture, the more it is used the less time people take to fully understand and appreciate the meaning. The fact that it was the title of a Beastie Boys track probably doesn’t help too much either.

Namaste in Sanskrit literally translates to “I bow to you.” It can be spoken or understood in the gesture of placing the hands in prayer at the heart chakra and bowing. “Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection” (Aadil Palkhivala, Yoga Journal). Namaste is utilized at the end of most yoga practices including CrossFit Scottsdale Yoga to recognize the physical energy that has been created and shared in that hour.

I believe it is this shared energy that draws so many to CrossFit and CrossFit Scottsdale specifically. Take a second to really observe any class or stop by any challenge and you can just feel it. The shared physical activity is just the obvious visible part. There is also an energy during class and competitions that you can’t describe but can feel resonating within. If you are not sure what I’m talking about you weren’t at the Hoper Challenge this past Saturday. The Hopper Challenge finals on February 27th will surely have that same energy so plan on attending and competing.

To all of my fellow CrossFitters I bow to you and thank you for sharing your beautiful energy with me. Namaste.

Coach Katie


Air Force

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

The Body Balance Diet's Secret For Burning Fat, Building Lean Muscle and looking awesome!

Coach Luke Kayyem will be a special guest on tonight’s Body Balance Diet call. To learn more about CrossFit exercises mixed with healthy eating hop on tonights call.  

Invite your friends and call in early!
Dial (402) 237 2015
Pass code 585785# 
The free call is this evening February 10th at 5:15pm PST, 6:15pm, MST, 7:15pm CST, 8:15pm EST

For more information visit The Body Balance Diet Blog

"This is how we do it"

Warm up
1 Push up.
Be strict with your form. Proper pushups means your chest touches the floor on each rep
and your arms come to full extension at the top of the rep.
Jump up. Sprint back
2 Push up
Jump up. Sprint back

Max height box jump

Deadlift/Chin up

Mental CrossFit

New Season

Warm up
#44 Happy Birthday Myrna Lynn Burpees in every class today.

1. Tabata  jumping squats #45/35
2. 500 meter row
3. 50x push jerk
4. 30x knees to elbows
5. 400 meter run rest 1 min repeat
6. 30x ring pull ups
7. 30x box jumps
8. 50x partner wall balls 

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