800 meter run
Max # press 5,5,5
Max # push press 3,3,3
800 meter run
“Cindy”
5 pull ups/10 push ups/15 squats. As many rounds as possible in 20 min

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Congratulations and thank you to each and every one of you that made my dream of opening CrossFit Scottsdale on Tuesday.
The motto of this story is “Raise your game” and thats just what we have done. When we opened in October of 08′ we had about 8 students coming to 10 classes a week and I was the only coach. 9 months later we have 60 students, 24 classes a week and 4 coaches.

We had 46 people show up on opening day and train. It was so busy that someone joked we needed a bigger space. It was so amazing that two students approached me after about getting there lev 1 CrossFit certs, 3 students came for 2 a days (2 classes in one day), 1 coach tell me he was quitting his career to become a full time coach and so many emails about how amazing of a job we did on the building of our “box”.

 
With so many of you playing intracate parts in building this place. I have to give an extra special thanks to a few that we could not have done it without. My wife Najla for believing in me. Even when I had my doubts. To my children Kanon and Camille who havent seen their daddy in 2 weeks. I cant wait till Sunday. To Minni me, Coach Bryon, AKA “El Guapo” AKA every second counts you have raised the bar and pushed me to new levels. Finally to Coach Tiffany. You have changed more in a year than you know… physically, mentally and professionally. Your commitment to excellence is unparalleled and it shows not only in the way you train but in the ways you have changed.

Congratulations to Jeff Zuhl for becoming nominated as our June Athlete of the month. Since enrolling in our School in March Jeff has seen significant gains in his strength and stamina. During his 1st baseline he was unable to complete 1 full push up and struggled with 10 from his knees, he can now complete 10+ and finish his baseline in under 7:30 minutes at the intermediate level. Jeff is always early to class, works hard and gives a 100% every time he competes. Thank you Jeff for never giving up. Your dedication to changing your life shows us all that hard work pays off.

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Team CFS: Thank you for all of your help with the move. Things are looking good for our first day of classes on Tuesday 7/7. Remember, no class on Monday while we put the finishing touches on the gym.

For those of you who have been wanting to try our program, we are offering free classes all day on Tuesday as a sneak peak of our new spot and to give you a taste of CrossFit, one of the fastest growing fitness movements on the planet. Our official grand opening celebration will take place in September. Call today to reserve your spot 480-922-3253.

Classes on Tuesday 7/7 are open to all levels:
6am- Adults
7am- Adults
12pm- Adults
4:30pm- Kids (ages 3-16)
5pm- Adults
6pm- Adults

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Thank you for keeping our country safe. We love and honor you.

1 mile run
25X bench press/#225
1 mile run
15 back squat/#275
1 mile run
5 dead lift/#315
1 mile run

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Get your CrossFit Scottsdale apperal and wear it with pride. You earned it now rock it!
“Your workout is my warm up”
“Show up. Dont Quit”
School of elite fitness
This is the first round of the new CrossFit Scottsdale t shirts and tank tops. We have three to choose from. Men’s black 50/50 T’s. Ladies black razor backs and grey t-shirts. Please see a CrossFit Scottsdale coach to order your size shirt.

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Saturday July 4th
9am last workout at the edge on wellness
10am help us move to the new CrossFit Scottsdale
11am have bagels and coffee at the new gym
3pm barbecue at Ryan Flynns house 4302 E.Mossman rd. Phoenix.AZ 85050
Monday July 6th No Class
Tuesday July 7th ALL CLASSES ALL DAY FREE

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Please join us in celebration of Coach Bryon Maxwells 33rd birthday. He can drink… but still cant ride the Matterhorn at Disneyland. Since Coach and I first met in December he has raised the bar on not only my training but the entire CrossFit Scottsdale Team. You are a great Coach and an even greater friend. Happy birthday mini me.

3300 Meter row
33 KB swings
33 Wall balls
33 Thrusters

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I would like to congratulate one of our very first students to receive their CrossFit Level I cert. This weekend Myrna Lynn Atha will be in San Diego learning CrossFit’s training methods. Over the two day course Myrna will learn the 9 basic movements of CrossFit. Dead lift, sumo dead lift high pull, clean, squat, front squat, overhead squat, press, push press, push jerk. As CrossFit Scottsdale continues to grow we believe it is important for students to learn not only how we do these lifts but why? The more educated we are as a team the better off we are as a unit. Myrna has showed qualities of a CrossFit Coach in class and in the community. We honor her achievements and wish her success.

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When I was in high school I use to ditch squat day during football season because it would make me so sore it would hurt to sit down. I was a wimp in high school and I had chicken legs.I am neither now! I actually enjoy that feeling I get two days after a heavy squat day. Squats are one of the most hated exercises on the planet and yet they do more for the function of the body that any other movement. Squats do more than just develope the quad. In addition to stressing the front thighs, they actually work a variety of major muscles throughout your entire body, including the glutes, hamstrings, abdominals and lower-back muscles. This is why I consider squats to be the king of all weightlifting exercises.

Warm up
100 air squats
25 front squats
25 overhead squats
25 jumping squats
Work
5x back squat #185/#95
25x overhead squats
5x burpees
5X for time:

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1 mile run
50 kettle bell swings #55 men/#35
1 mile run
50 kb swings
1 mile run
50 kb swings

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