Warm up
1 Mile Run

10x KB Swings
10x Mountain Climbers each side
10x Hand Stand Approach
10x Rounds

"Miami Beach"

Warm up
Inch Worm
Broad Jumps



7x KB push press
14x Sit ups
7x Rounds For time:

Today Najla and I leave for Miami Beach, Florida to spend the weekend with hundreds of other CrossFit Affiliates worldwide. The purpose… “State of the Union” this annual event brings the “Leaders of the industry” together under one roof to discuss everything from the Games, certifications, seminars, programming, lectures and of course a beach side wod. I packed my jump rope, ab mat and my flip video to capture as many relevant topics to our school as possible. Have a great weekend and remember CrossFit Scottsdale Yoga @ lululemon this Saturday @ 9am. Food as fuel class @ 11:30.


Mentally Challenging = Physically Rewarding

Hey Luke,
  I just wanted to thank you again for all the help and support this morning.  I’m making a bad habit out of finishing far behind the pack, but trying very hard to get past the frustration that comes along with it.  It’s been really difficult for me to realize and admit I have serious problems with my flexibility, strength, and especially cardio.  I’m fully aware that if we were a competitive sports team, I’d be one of the last on the bench right now. 
  In my mind this is a good thing, because it’s the motivation I need to find the spark I lost many years ago, when I’d be damned if I was going to let anyone beat me at anything.  It’s something I’ve lost, and in some ways, I’m probably a little more (mentally) healthy because of it, but physically it’s taken a toll.  I have a long way to go, but I hope before too long to be one of the stronger students in class, and feel like I’m contributing rather than struggling.  
  I thought that due to injury, lifestyle, and career I’d no longer have a chance to grow and improve physically, but you’ve proven me wrong in my short time here.  More than anything, when I have a flash of my old self or see the future potential, it’s the best motivation, and gets me through days like today.  If I can find a way to restore my “edge” while tempering it with a little age and wisdom, I’ll be in a fantastic place.
  Sorry for the rambling note, but it’s funny how sometimes you don’t miss something until it’s gone, that’s how I feel about my athleticism.  I wanted to let you and the entire staff know that while I may not be the most talkative and gregarious student (yet), I’m certainly one of the most grateful for the opportunity CrossFit represents, and the great people who make it possible.


"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!

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