Aloha Falicia. If you have taken the noon class on Monday or Wednesday you may have had the chance to meet CFS newest smiling face. If not please give a warm welcome and high five to a woman who is on a mission. “Working hard every day”

Yoga

Team CrossFit Scottsdale. Please welcome Shelley Walker. Shelley will be teaching her signature yoga class this Saturday @ 9am. Shelley also happens to be the Edge on wellness most fabulous hair stylist so get your yoga on this weekend and book your next up, down, and all around hair do.

Tuesday 10/14

BLACK BOX

Step ups
Box jumps
Push ups
Push ups. (Decline) Feet on the box
Dips
Tricep extensions
Reverse lunge
Crunches (Knees to chest)
Single leg squats
25X of everything 3X total sets

All exercises to be performed off of a box/ledge/curb/bench… Be creative

Tuesday 10/14

BLACK BOX

Step ups
Box jumps
Push ups
Push ups. (Decline) Feet on the box
Dips
Tricep extensions
Reverse lunge
Crunches (Knees to chest)
Single leg squats
25X of everything 3X total sets

All exercises to be performed off of a box/ledge/curb/bench… Be creative

Monday 10/13

Side hurdles X 5
Run in place 30 seconds
Overhead squats 25X
Kettle bell swings 25X
Sprint 60 seconds
Stretch 2 min
Row 500 meters
Bridge – hold 60 seconds
Pelvic thrusts 60 seconds

3X

Cardinals Vs Cowboys

Team CrossFit took over the tailgate section of the Cowboys Cardinals game Sunday afternoon. With a goal of building our fitness community to 100 students. I am always marketing my business. Firing up hot dogs and chicken in my CrossFit Scottsdale shirt is just one more way I can spread the word. I would like to encourage all of you to do the same. Invite a friend or family member. Send a link of www.CrossFitScottsdale.com to your contacts or wear one of our shirts to the grocery store. Every little bit helps.

October sunset

As I sit outside with my two children at the beginning of this fall month. I cant help but think of my own childhood and how much I have always loved October. The world series, Football, Halloween and of course my birthday. In a two season city like Scottsdale October separates us from the hot and the cold.

With my wife at a movie with a friend I decided to open all the windows and hang outside with the two under two year old’s I mentioned above and of course the family dog. “Ziggy” an 8 year old choclate standard poodle. Who since my son was able to crawl has become not mans best friend, but boys. Accepting his duty as companion, protector and of course pull up bar.

As the orange sun sets over the wall and all four of us sitting on one lounge chair I stop and smell the flowers hypothetically speaking. But I really think this is one of those moments I will remember for the rest of my life. “What a beautiful day” O.K O.K it wasn’t all roses today. There were ups and downs but at the end of it all. There was one moment of one minute that made everything I work hard at seem like a breeze. Work hard every day but don’t forget the little things we take for granted. So open up those windows put on a good album and just enjoy it all in.

Friday 10/10

Warm up> Walk, Jog, run 1 minute each for 21 minutes total.

With a continuous running clock do 1 push up for the 1st minute. 2 push ups for the 2nd minute. 3 for the third… and so on until you can no longer do the amount of push ups in the minute.

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