Congratulations Karla and Alex Flores for your 1st place finish  last weekend in the CrossFit Scottsdale 5k Fitness Challenge!!! Karla and Alex will both be recieving a free month of training for their wins. Be sure to join us in January for our next fitness challenge. Check back to the website for more information.

CrossFit Scottsdale 50th W.O.D

Wow! 50 workouts! 50 different, intense, tough W.O.D’s in 4 month’s. Let’s celebrate our accomplishments together with this 50 rep workout.

50 of everything for time…
Box jump
Push press
Double under or 300 single
Wall ball 10# 14#
Jumping pull up
Kettle bell swing
Superman
Burpee

Dance for the health of it…

O.K so your ready to start an exercise program or maybe your tired of the one you have. Put on some music, grab your love and start dancing. Who cares what you look like or what your wearing.

“Just move baby” 
 
 

 

  • Calories – Dancing can burn as many calories as walking, swimming or riding a bicycle. During a half-hour of dancing you can burn between 200 and 400 calories.
  • Cardiovascular Conditioning – Regular exercise can lead to a slower heart rate, lower blood pressure and improved cholesterol profile.
  • Strong Bones – The Lateral movements of many dances strengthens you weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis).
  • Rehabilitation- If you’re recovering from heart or knee surgery, movement may be part of your rehabilitation. Dancing is a positive alternative to aerobic dancing or jogging.
  • Sociability – Dancing contains a social component that solitary fitness endeavors don’t. It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook on life.

Dance for the health of it…

O.K so your ready to start an exercise program or maybe your tired of the one you have. Put on some music, grab your love and start dancing. Who cares what you look like or what your wearing.

“Just move baby” 
 
 

 

  • Calories – Dancing can burn as many calories as walking, swimming or riding a bicycle. During a half-hour of dancing you can burn between 200 and 400 calories.
  • Cardiovascular Conditioning – Regular exercise can lead to a slower heart rate, lower blood pressure and improved cholesterol profile.
  • Strong Bones – The Lateral movements of many dances strengthens you weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis).
  • Rehabilitation- If you’re recovering from heart or knee surgery, movement may be part of your rehabilitation. Dancing is a positive alternative to aerobic dancing or jogging.
  • Sociability – Dancing contains a social component that solitary fitness endeavors don’t. It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook on life.

Congratulations Erica and all of CrossFit’s newest Coach’s this weekend.
The Future of Fitness…

CrossFit Scottsdale & CrossFit Hawaii

Aloha Kimo, CrossFit Scottsdale welcomes you to the Desert. I had the pleasure of meeting Coach Kimo today @ the level 1 certification @ Competitive Fitness in Chandler, AZ.
Kimo runs and operates Hardass Fitness in Honolulu, Hawaii. Check him out @ www.HardassFitness.com and if your visiting the Rock anytime soon stop by for a WOD and local style plate lunch 2 scoops mac salad and the teri beef cuz, Cheeeeehoooooooo.
Maui ~No~Ka~Oi

#46

Warm-up
100 jump ropes
10 squats
5X
Train
Clean & Press 20,20,15,15,10,10,5,5
50 jump squats
25 lunges each leg
5X
25 box jumps
200 meter sprint
5X

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