Thursday 11/6


3 rounds
wall ball
sumo-dead lift high pull
box jump
push press
1 min at each station non stop. No rest until all 5 minutes are complete. 1 min rest after each round


A special thanks to everyone who made the CrossFit Scottsdale G.O and my Big 30th birthday a huge success. We had over a hundred guests attend the event and three new students join team CrossFit. Congratulations to those of you who won FREE training, golf, massage, and dinner’s at some local restaurants. Arizona baseball charities sold over $200 in raffle tickets for the autographed Mickey Mantle baseball that will be drawn this Thursday at McDowell Resort & Casino for there 1st annual celebrity poker tournament. Please check out for some photos of our fabulous evening

We would also like to extend our Grand Opening offer of $50 off your 1st month of training through this month.

 In good health… Luke

Wednesday 11/5

Warm up
100 jump ropes
25 push ups
25 overhead squats
25 sit ups
med ball clean 10,10,8,8,5,5
5 min non stop jump rope.
608xs is the record of the day by Kate. Whats yours?

Monday 11/9

800 meter run
1 min break
400 meter run
1 min break
200 meter run
1 min break
5X100 meter sprints
5X40 meter sprints

Friday 10/31

25 squats
25 dead lifts
25 glut/ham back extension
*25 bench press

*Go as heavy as you can. Try to use spotter/trainer if possible

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