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.

#82

Warm Up
5 Rounds of:
200 Meter Run
Max Rep Push Up
Add total number of push ups from each round

Work
15x Pull Ups
10x Over Head Walking Lunges
15x O.H. Squats
Crab Crawl

Cool Down
Total number of added push ups from warm up

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#80 Luke Who?

This W.O.D was named and created by Coach Bryon Maxwell. Bryon is a Level 1 CrossFit Coach and will be teaching Monday night’s @ 5pm. Please be sure to introduce yourself and give him a hard time about what time the 5pm class starts…

Row 500 meters
21 Push press
Row 500
18 Push press
Row 500
15 Push press
Row 500
12 Push press
1X For time

Boys and Girls Club 5K family walk/run

This morning my wife, Tiffany our Nutritionist and our two babies joined 200 other kids and parents at
 The Boys and Girls club’s of Scottsdale 5K family fun walk/run. So we packed up the truck and left for Eldorado park about a 15 minute drive from our CrossFit Scottsdale location on 92nd & Shea.

Half asleep with a cup of coffee and a leftover zone bar. I unloaded the beast and put are gear under the the double stroller. Telling myself to just enjoy the walk with my family. But then I saw one… another dad with a stroller… and another. So I started to get that fire in my belly that burns like a wild fire called COMPETITION.
It’s what makes us better at what we do!!! After a light stretch I think I touched my toes once and yawned twice we started. My original goal of walking turned to jogging turned to top 10 finish turned to grabbing my ipod putting on a little Kanye “STRONGER” strapping the kids seat belts on tight and trying to WIN this thing. 3.2.1 GO. That was the last of my wife and Tiff I would see for 24 minutes and 17 seconds. 19th place overall and more importantly 1st stroller dad across the finish line. My wife ran it in 34:15 running an extra mile by mistake and Tiffany coming in at 34:14 with a bloody sock and facial expression that read
“What happened to the walk?” Great job to everyone. Especially the kids who finished the race and of course my 8 month old daughter who ran her 1st 5K.

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