Bear crawl 15ft X10
Sled press 15ft X10 place a 45lb barbell on a towel and push it

One arm K.B clean and press
15,10,8,5 going up in #’s each set
25 high jumps
25 long jumps


100 jump ropes
60 air squats
50 superman
40 lunges each leg
30 sit ups
20 push ups
10 burpees
100 jump ropes

Drop 10 from every set till zero. ie: 50 squats, 40 superman’s, 30 lunges, 20 sit ups, 10 push ups zero burpees. 40 squats, 30 superman, 20 lunges, 10 sit ups, zero push ups, zero burpees. 100 jump rope after each full round. Post time to comments.


Featured Zero Calorie Recipe


                   Positive Attitude
                   Belief in Yourself
                   Set g


Combine your Positive Attitude and your Belief in Yourself into a glass.  Double check to make sure the glass is half full.  Drink while preparing the rest of the recipe as often as needed. Be sure to mix up another batch when necessary.  Set aside one batch to add later.

Prepare your Goals.

Take out all of your raw goals from the cupboard, fridge or pantry (wherever you store them) and lay them on the counter.  Next, season your raw Goals with your Why for each of the goals you pulled out.  To do this stack up all the reasons you have for achieving your goals on top of each of them.  Make sure the stack is both heavy and high.  Mix together.  Sift in Realism, and Specifics with your stack of Goals and Why.  This step is very important so make sure the Realism and Specifics are distributed all throughout your Goals. 

Sprinkle the glass of Positive Attitude and Belief in Yourself over your batch of Goals. Make sure you add enough to make a very moist, pliable dough.
Recruit someone to help you with the next steps.  There is going to be a lot of rolling, cutting, baking, eating and celebrating that you wouldn’t want to do alone.

Together, make sure to roll out your Goals into a nice plan of action.  Cut them into nice bite sized pieces.  Make sure that the team of people you’ve recruited are a part of the rolling out process to ensure the finished product.

Bake your goals by taking Action.  Cook as long as needed at a temperature you are comfortable with.  Timing will vary.  Keep adding Positive Attitude and Belief in Yourself when the dough starts to dry up.

 Note:  Be sure to enjoy the cooking time!  Also your supportive recruits are there to get you through the rises and falls of the dough and also to make sure you don’t take them out before they are done. 

  Enjoy your finished product! Goals with an intense Why, seasoned with Realism and Specifics, covered in Positive Attitude and Belief in Yourself, rolled out into a Plan of Action and then cooked to completion gives you the best food you could have…RESULTS!


Tiffany Divelbiss • Scottsdale Nutrition Coach • The Edge On Wellness
9160 E. Shea Blvd. Ste 106 • Scottsdale, AZ 85260 • 480-990-9355


#54 Pulling the load

High knees in place 1 min
But kickers in place 1 min
Mountain climbers 1 min
Sit ups 1min
Reach for your toes 1 min

100 Jumping pull ups
75 Pull ups
50 Reverse pull ups
100 Jumping pull ups
How long can you hang? 5X

#53 Move Baby

5 minute jump rope

Set a timer for 10 minutes and do each exercise until fatigue, then move on to the next exercise. Constantly be moving.

Shadow Box
Push Up
Jumping Jacks
Sit Ups
Air Squats
Sumo Walk
Pelvic Thrust

50 Wall Balls
500 meter row
50 Medicine Ball Thrusters
500 meter row
50 Medicine Ball Push Press
500 meter row

Cool Down
5 minute jump rope      

Post number of jumps to comments.

Naturopathic medical doctor's

CrossFit Scottsdale is located inside of The Edge on Wellness, a new facility constructed to give clients the ultimate sense of privacy while they attend to their health and beauty needs. One of those needs is Naturopathic Medicine. I have personally been a patient of both Dr. Cline and Dr. Terranella for over a year and they have helped me with the common cold and flu to acupuncture and vitamin injections. Dr. Cline helped a friend with an alcohol addiction and had another quit smoking. Dr. Terranella even took the time to return a message about my 2 year old’s fever when he was out of town. “Trust me I have never EVER liked going to the doctor for anything” I once broke my thumb boxing and waited two weeks to get it looked at. These two doctors have changed the way I think about medicine and how important and Organic health and wellness can be. Here is a little about them:

“Dr Cline and I are two doctors with one mission; to deliver personalized medicine to our patients. We want to change the experience of only getting five minutes of your doctors time, by getting to know you, answering your questions, and educating you on everything you take for your health.”

 “Some of our featured services include Acupuncture (for pain, smoking,
 weight loss), Vitamin Injections (for weight loss and stress), Facial
 Rejuvenation Acupuncture, and Vitamin Infusions (Arthritis, immune
 support, post workout recovery).  We specialize in using the least
 invasive medicine to treat our patients, but we use medications as
 well. Check out our website www.swimattheedge.com for more information, or better yet stop by our office next time you are in for a FREE consultation.

Dr.Robin Terranella and  Dr.Christy Cline

December Athlete of the month.

I learned about CrossFit through a friend who was already working out with Luke.  She invited me to join her for a couple classes to see how I liked it.  I was hooked from the get go!  I hadn’t realized how mundane my workout routine had become.  Sure we did a different bodypart every day but it was still the same from week to week.  It’s been 4 months since I started CrossFit and I haven’t repeated a WOD yet.  Luke really mixes it up and it’s never the same thing.  The classes are small which is nice.  It’s a team environment and we all want to see the other succeed.  The best part is the results I’ve seen.  I feel like I have made significant gains in my core strength.  My legs and arms have never been this toned and I have never felt better! 
Kristy Coup

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