Core CrossFit Downtown Phoenix Arizona

Wednesday September 8th, 2010

admin — Wed, 08 Sep 2010 07:01:54 +0000

“Under no circumstances should you lose hope. Hopelessness is the real cause of

failure. Remember, you can overcome any problem. Be calm, even when the external

environment is confused or complicated; it will have little effect if your mind is at

peace. On the other hand, if your mind gives way to anger, then even when the world

is peaceful and comfortable, peace of mind will elude you.”

-Dalai Lama

WORKOUT

Deadlift (Use 90% of your 1RM to find percentages below)

5 @ 65%

5 @ 75%

5 or more @ 85%

Then

5 Rounds

200M Run/Row

30 Anchored Sit-Ups

Tuesday September 7th 2010

admin — Tue, 07 Sep 2010 07:01:53 +0000

“When you are enthusiastic, nothing seems difficult.”

-Wayne Dyer

WORKOUT

“Football Gone Bad”

Three 1 minute rounds for time:

DB Thrusters (45#/25#)

Box Jumps

Push Ups

Double Unders

Calorie Row

*Rest 1 minute between rounds

This workout is scored just like Fight Gone Bad. Keep track of all your reps.

Thank You!

We wanted to thank everyone who was able to help with the move over the weekend. It would’ve taken us a lot longer if you guys hadn’t pitched in. You guys are gonna love the new gym!

Saturday September 4th

admin — Sat, 04 Sep 2010 07:01:55 +0000

“Life is either a daring adventure or nothing.”

- Helen Keller

WORKOUT

There’s only a 7AM class today. No 9AM class due to the move.

Friday September 3rd

admin — Fri, 03 Sep 2010 07:01:50 +0000

“Be wary of the man who urges an action in which he himself incurs no

risk. ”

-Joaquin de Setanti

WORKOUT

Squat Clean

10×2

Then

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dip

Announcement

Change of plans. We’re going to have a 7am workout on Saturday and afterwards we’re asking everyone to move atleast one piece of equipment to the new gym. We would really appreciate anyone who could make it.

7 AM Crew

September 2nd, 2010

admin — Thu, 02 Sep 2010 07:01:51 +0000

“Warning: Dates in Calendar are closer than they appear.”

-Author Unknown

WORKOUT

Bench Press

5 @ 65%

5 @ 75%

5 or more @ 85%

THEN

12 Min AMRAP

5 Deadlift (225/155)

10 Box Jumps

15 Double Unders

Saturday is Moving Day!

Join us for a 7:00 a.m. “Moving On” WOD. The workout will include moving one or more pieces of equipment to the new space!

Thanks for being patient during our construction activities. It will all be over when you return to the gym next week. We are very excited about the new space - lots of cool changes…

NRT Sessions Available!

Monique has two NRT slots available today at 6:00 p.m. and 7:00 p.m. Call 602-254-5301 to schedule your appointment.

September 1st, 2010

admin — Wed, 01 Sep 2010 07:01:56 +0000

“Finish each day and be done with it. You have done what you could; some blunders

and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day;

you shall begin it serenely and with too high a spirit to be encumbered with your old

nonsense.”

-Ralph Waldo Emerson

WORKOUT

Squat (Take 90% of 1RM, use that number to get the percentages below)

5 @ 65%

5 @ 75%

5 or more @ 85%

Then

Weighted Pull-Up

3-3-3-3

4 PM Crew

Steph G.

August 31st, 2010

admin — Tue, 31 Aug 2010 07:01:52 +0000

“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small

stuff.”

-Robert Eliot

WORKOUT

The temp is below a 100 so we’re running!

“The Spartan”

20 Push-Ups

200m Run

20 Sit-Ups

200m Run

20 Squats

200m Run

20 Pull-Ups

200m Run

20 KB Swings (53#/35#)

200m Run

Ricardo

Katie

August 30th, 2010

admin — Mon, 30 Aug 2010 07:01:03 +0000

“A deadline is negative inspiration. Still, it’s better than no inspiration at all.”

-Rita Mae Brown

WORKOUT

Press-Take 90% of your 1RM. Use that number to get percentages listed below.

5 @ 65%

5 @ 75%

5 or more @ 85%

Then

21-15-9

SDHP (75#/55#)

Box Jump

August 28th, 2010

admin — Sat, 28 Aug 2010 07:01:29 +0000

“The pride you gain is worth the pain.”

-Dennis Ogilvie

WORKOUT

Renee B’s Birthday Workout!

Renee B.

7AM Crew

9AM Crew

August 27th, 2010

admin — Fri, 27 Aug 2010 07:01:02 +0000

“Stand for something or fall for anything…”

Unknown

Workout

Overhead Squat

5-3-1-1-1

Then

500m Row As Fast As Possible

Pete B. can make barbells lift themselves.

Doug

Core CrossFit Downtown Phoenix Arizona

Wednesday September 8th, 2010

“Under no circumstances should you lose hope. Hopelessness is the real cause of

failure. Remember, you can overcome any problem. Be calm, even when the external

environment is confused or complicated; it will have little effect if your mind is at

peace. On the other hand, if your mind gives way to anger, then even when the world

is peaceful and comfortable, peace of mind will elude you.”

-Dalai Lama

WORKOUT

Deadlift (Use 90% of your 1RM to find percentages below)

Tuesday September 7th 2010

“When you are enthusiastic, nothing seems difficult.” -Wayne Dyer

WORKOUT

“Football Gone Bad”

Three 1 minute rounds for time:

Thank You!

Saturday September 4th

“Life is either a daring adventure or nothing.”

- Helen Keller

WORKOUT

Friday September 3rd

“Be wary of the man who urges an action in which he himself incurs no

risk. ”

-Joaquin de Setanti

WORKOUT

Squat Clean

“Elizabeth”

Announcement

September 2nd, 2010

“Warning: Dates in Calendar are closer than they appear.”

-Author Unknown

WORKOUT

Bench Press

12 Min AMRAP

Saturday is Moving Day!

NRT Sessions Available!

September 1st, 2010

“Finish each day and be done with it. You have done what you could; some blunders

and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day;

you shall begin it serenely and with too high a spirit to be encumbered with your old

nonsense.”

-Ralph Waldo Emerson

WORKOUT

Squat (Take 90% of 1RM, use that number to get the percentages below)

Then

Weighted Pull-Up

August 31st, 2010

“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small

stuff.”

-Robert Eliot

WORKOUT

The temp is below a 100 so we’re running!

“The Spartan”

August 30th, 2010

“A deadline is negative inspiration. Still, it’s better than no inspiration at all.” -Rita Mae Brown

WORKOUT

Press-Take 90% of your 1RM. Use that number to get percentages listed below.

Then

August 28th, 2010

“The pride you gain is worth the pain.” -Dennis Ogilvie

WORKOUT

August 27th, 2010

“Stand for something or fall for anything…”

Unknown

Workout

“When you are enthusiastic, nothing seems difficult.”

-Wayne Dyer

“A deadline is negative inspiration. Still, it’s better than no inspiration at all.”

-Rita Mae Brown

“The pride you gain is worth the pain.”

-Dennis Ogilvie