Posts in: Uncategorized

Death by… 10 meters

Posted by: Luke

10 meter run on the min every minute add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute, or run 10,20,30,40,50… Either way, you are to add 10 meters each round until you can no longer continue. The first time I saw this wod [...]
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No Class this Saturday

Posted by: Luke

No class this Saturday only. We will be in Flagstaff at CrossFit 101 with the founder of this sport we call CrossFit. If you would like to get a workout in, Evan will be meeting in front of CFS at 8am sharp to lead a group run outside. 5K for time or 1 mile run [...]
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Frans cousin… Fergie

Posted by: Luke

Warm-up Lunge 50 steps/max rep push ups 5 rounds Skill Thruster Depth, power, transfer Work 21,15,9 Thruster#95, #65/sit up Share the knowledge: Tweet
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Posted by: Luke

“This Saturday come celebrate our Grand Opening Party from 6-10pm at CFS everyone is welcome” Share the knowledge: Tweet
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Sian

Posted by: Luke

1 mile run 250 double unders = 750 singles 1 mile run 250 double unders = 750 singles 1 mile run Share the knowledge: Tweet
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Coach Greg Glassman Founder of CrossFit

Posted by: Luke

Here’s some insight from Coach on the intent of CrossFit: “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: [...]
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Labor day… Take a day on

Posted by: Luke

You can live your life in two ways:  Comparative or Contributory.  As a comparative person you will seek out material objects that make other people happy and quench our perverted need to be materially better than our neighbor. As a contributory person you will seek to achieve the things that are important to yourself and [...]
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"Fight Gone Really Bad"

Posted by: Luke

Warm up Burpee/Air squat 1,2,3,4,5,6,7,8,9,,10 Rules 5 stations 1 minute of work at each station 10 seconds in between each station, 1 minute in between rounds. 5x rounds total Work Sumo Dead Lift High (Kettle Bell) Knees to elbows Push press Lunge (Pvc overhead) Row Share the knowledge: Tweet
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Labor day lululemon

Posted by: Luke

Get your Free fix of CrossFit Scottsdale and lululemon, this weekend. Saturday at the Borgata @ 10am 6166 N. Scottsdale Rd. Suite 408. Scottsdale, AZ Sunday at the new location at the Biltmore @ 10:30am 2502 Camelback Road, Ste. 133. Phoenix AZ Share the knowledge: Tweet
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