
Friday 10/31
3X
25 squats
25 dead lifts
25 glut/ham back extension
*25 bench press
*Go as heavy as you can. Try to use spotter/trainer if possible

3X
25 squats
25 dead lifts
25 glut/ham back extension
*25 bench press
*Go as heavy as you can. Try to use spotter/trainer if possible
Betty
12 push press
20 box jumps
5X for time
“Dirty 30″
30 of everything for time
overhead squat
sit up
push up
wall ball
shoulder press
med ball sit up
kettle bell swing
pelvic thrusts
jumping jacks
thruster
med ball sumo squat
bench dips
superman
double under
10 burpees
25 box jumps
50 high knees (each side)
75 lunges (total steps)
100 jump rope
5X
Walk, jog, run or sprint… 1 mile
100 sit ups
200 push ups
300 squats
Walk, jog, run or sprint… 1 mile
Run 400 meters
25 push ups
25 sit ups
25 back extension
5X for time 30 min max
1 min push up
1 min dip
2 min sit up
2 min squat
2 min lunge
Set a timer and do not stop until you have completed as many reps as possible in the time RX’d (Prescribed)
3 rounds total rest 2 min in between each round.
Aloha Friends, family and all CFS readers. We are right around the corner from our Grand Opening October 29th. This is where I am asking for participation from Team CrossFit. Bring your spouse, friend, family member, neighbor, the dude that you share a cubicle with and anyone who wants CHANGE! “Did He” Oh ya I just did. We are all apart of this fitness revolution called CrossFit. This is your Team, your studio, your Grand Opening and of course my BIG 30th Birthday party. Please no gifts! Arizona Baseball Cherities will be in the house auctioning an autographed Mickey Mantle baseball. All proceeds will benifit this Most Valuable Cheritie. So please join us next week and tell someone, better yet bring someone to this fabulous evening. October 29th. 7-9pm.
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.
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.
"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.
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
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.
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:
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.
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
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.