Here are some No Equipment Necessary CrossFit workouts that you can do at home:
1. Run 1/2 mile, 50 air squats - 3 rounds
2. 10 push-ups, 10 sit ups, 10 squats - 10 rounds.
3. 200 air squats for time.
4. Run 200 meters, 10 squats, and 10 push ups- 5 rounds.
5. Sprint 200 meters and do 25 push ups- 3 rounds.
6. Tabata squats and tabata pushups. (20 seconds of work followed by 10 seconds of rest, 8X)
7. 5 push ups 5 squats 5 sit ups, 20 rounds.
8. Invisible Fran…21-15-9 reps of air squats and push ups for time.
9. 100 Burpees for time
10. 3 vertical jumps 3 squats 3 long jumps - 5 rounds.
I had the pleasure of sharing my passion of nutrition with the amazing men and women at Luke Air Force Base. Thank you to Sherri Biringer and everyone at Luke for welcoming me in to your community and letting me talk about the benefits of choosing good food. We spent time going over Paleo/Zone concepts, food quality and balance. The goal was how to start a lifestyle change in order to feel better, look better, perform better and ultimately be “Fit to Fight”! Thank you again for having me!
Bob Hisle Great Job Girls....way to represent Crossfit Scottsdale....great publicity!
Melissa Hughes Graet Jobs Ladies!
Upcoming Events
March Madness: "Alumni Spirit Week"
03/08/2010 - 12:00 AM
Anytime you come to class, wear an alumni shirt, jersey, hat,etc. With your high school, college, fraternity, sorority, of favorite sports team logo on it.
Food as Fuel
03/13/2010 - 11:30 AM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet.
March Madness: "Be our Guest!" GUEST DAYS
03/16/2010 - 12:00 AM
"Guest Days" is a great opportunity for you to invite your friends, family, and co-workers to come try out a class at CrossFit Scottsdale. Show them what you've been up to and what is kicking your ass into shape. Please email us at info@CrossFitScottsdale.com to let us know who you are bringing and what class they are coming to.
The Body Balance Diet by MyrnaLynn Free Weight Loss Workshop 11:30am
03/20/2010 - 11:30 AM
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
March Madness: "Breakfast, lunch, and Dinner the CrossFit Scottsdale way"
03/23/2010 - 12:00 AM
Come to CrossFit ready to work out and eat! Sunfare, Jamba Juice and Baja Fresh will be providing healthy snacks to all athletes participating in the WOD's for those 2 days. Sunfare is a personalized, zone friendly home delivery program that makes eating healthy meals easy.
San Diego/Arizona CrossFit Games Sectional Qualifier
03/27/2010 - 12:00 AM
Come and cheer our athletes on at the San Diego/Arizona CrossFit Games Sectional qualifier. See a coach for details.
Regional Seeds: 20 men, 20 women
For up to date details and information on the sectionals becaome a fan:
March Madness: "Let the Pampering Begin!"
03/29/2010 - 12:00 AM
After a long month of madness, it seems fitting to end with massages and some serious stretching. We will have 2 masseuses on hand to work out all the kinks, as well as leti from Active Stretching to loosen you up. There will be a sign up sheet at the gym where you can pick your day and time. Spaces are limited, so sign up today.
Marketing and Outreach Seminar: This seminar is open to ALL affiliates.
04/09/2010 - 12:00 AM
You’ve become a great coach. Now you deserve to have a business that reflects your abilities and passions. CFLA: The BIZ introduces a Marketing and Outreach Seminar that will provide you with more qualified leads in a shorter period of time. The topics aren’t “just something you’re born with” they are skills that need to be learned, practiced and honed. Seminar topics include: Marketing, Branding, Social Media & Publicity. Marketing and Social Media (Featured Presenter: Najla Kayyem from CrossFit Scottsdale/Kayyem Marketing)
Publicity (Featured Presenter: Elissa Buchter CFLA’s PR Specialist)
Guerrilla Marketing (Featured Presenters: Andy Petranek & John Burch form CFLA)
To register (or for more information), call Jennifer at 310.260.9550 jennifer@crossfitla.com
Pat's Run
04/17/2010 - 06:30 AM
Join team CrossFit Scottsdale in the 6th Annual Pat’s Run
Saturday, April 17th, 2010
4.2 mile Run/Walk Start 7am. CrossFit Scottsdale will lead a group stretch/warm up prior to the race.
Join over 20,000 runners and walkers as they come together at Sun Devil Stadium to celebrate the life and legacy of former ASU and Arizona Cardinals football star and Army Ranger, Pat Tillman. Register Today.
Awesome class today ladies! Thanks to Trish, Casey, Theresa, and Jacqueline for being our guest today at the Women's Class! ...