CrossFit can be great for strengthening our bodies, but pairing CrossFit with other forms of exercise such as yoga can provide a well rounded athletic physique. Yoga can release tension throughout the body and restore tired muscles to their naturally lengthened state. Expect to be lead through a combination of energizing flow, followed by a restorative yin to optimize athleticism, loosened muscles, and a state of calming mindfulness. Bring your Yoga mat and water.

Coach Colin is going to drill the snatch and related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the Olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

We decided it’s time to get OUT of the gym! Meet us at Union Grill & Tap at 6pm or show up late! We don’t care….just show up! You can grab dinner, appetizers or a drink. Seriously though, go ahead and put it on your calendar, take a shower and get ready! See you there!

CrossFit LT and AZ Choice Foot & Ankle are co-sponsoring as an OFFICIAL MURPH HOST FOR 2018! This is a charitable event, if you’re able to please also be sure to register at https://themurphchallenge.com/pages/product-register.

Coach Colin is going to drill the snatch and related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the Olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

Join us for 18.3 IM Open! We will also have Xendurance all night! Be sure to stop by and talk to Matt about any questions you may have and sample products!

Come join us for 18.4 AND corned beef and cabbage! What better way to bring in St. Patrick’s day with your IM Open team! We will supply the corned beef and cabbage, please feel free to bring your favorite side dish!

It’s that time again, you guessed it, IM Open time. Now, you may be asking yourself, what in the world is an IM open. Rest assured, after reading this you will know exactly what it is and you will biting at the bit to sign up. You know that little thing called the CrossFit Games? Well, the IM Open is a way for us common folk to feel like we can complete the workouts and still remain competitive. IM, by the way stands for Intramural Open. in·tra·mu·ral adjective situated or done within the walls of a building. Okay, now that we have that out of the way. Listen up! The details are below:

The CrossFit Open is a worldwide CrossFit competition that happens every year. Last year 290,000 CrossFitters around the world competed and submitted their scores online. Here’s how it works: CrossFit HQ releases a new workout every Thursday night. All CrossFitters around the world have until the following Monday to complete the workout while a judge counts their reps and makes sure they fulfill the standards. Athletes then input their scores, affiliate owners confirm the scores and we all get to see how we stack up in the world. Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands every year who don’t finish all 5 workouts and we want to help you avoid that! Also, there is a SCALED division so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate. Read on for how the Intramural Open will work at CrossFit LT.

What is the I.M. Open?

Over 5 weeks, CrossFit HQ will announce a mystery workout each Thursday, and then you will have until Monday at 5pm to complete the workout. We will be following the 5 weeks of workouts alongside the CrossFit HQ open with our own interactive/fun spin on it.

Still Wondering What CFLT I.M. Open Means?

Internally we are going to be doing the Open workouts with added fun, inspiration and motivation to push ourselves and our teams to a new level! We will have 3-4 teams and you’re going to be on one of them! Each team will have a captain and there will be points awarded each week.

Note* For this in-house competition, the main emphasis of points will be on participation– not performance, so you don’t have to be the strongest and/or the fittest to help your team win! So if you’re worried about “not being ready” – don’t be! All that’s required is that you show up, do work, and cheer on your teammates! As you’ll see in the rules below, only the top 3 males and females in each division (RX and Scaled) will score additional points for their team!

Our goal is to make this a fun experience for everyone, bring our community together while testing our hard work that we put in each week! Below you will find out all the details, feel free to ask a Coach with any questions you may have.

Player Sign Up
You MUST register for the CFLT I.M. Open here: I.M. OPEN Registration To participate in the CFLT I.M. Open your registration is required! Registration MUST be received by February 4th!!! You are NOT required to register for the CrossFit HQ Open to Participate in our Intramural Open, but you may choose to do both! Cost of registering for the CFLT I.M. Open is $25 which includes the cost of your team colored T-shirt and post IM Open BBQ.

Team Captains
Team captains and team colors will be announced no later than Monday February 5th.

The Player Draft
Between Feb 5th and Feb 9th (First workout announced Feb 22nd) our captains will gather to take turns drafting players that have already signed up online. We MUST receive your registration by February 4th. You can still sign up online AFTER the draft takes place up until Feb 23rd. One of the jobs of the Captains is to encourage every CFLT member to sign up for the I.M. Open. Captains may also recruit you for their team (athletes that had not signed up or had been drafted) but only AFTER the draft has taken place.

Workout Days for the Open WODS
Friday Night Lights 4-7pm
Come in dressed in your team colors and show your team pride (this is very important when it comes to your team score).
You will complete the Open workout Friday night in front of a judge. Be sure to sign your score card AND enter your score into the games.crossfit.com site (if registered) before the scoring deadline. We will not be holding regularly scheduled CrossFit class during the evening classes on Fridays during the OPEN.

Can’t Attend the Testing Day?
Any member may make up the Open workout during Sunday Open Gym 8am-10am.

We want to encourage tons of participation during Friday night lights. But also understand you might not be able to make it Fridays or even Sundays. If not, special arrangements can be made to judge your workout.

Judging
Coaches and select members will be your judges. Head Judge will go over standards for the movements prior to starting the event.

Scoring
+1 Attendance– points are awarded for each team player who completes the workout each week.
+3 points for completing the workout during Friday Night Lights.

+3 points Top 3: every male AND female member who places among the Top 3 at CFLT for each workout (Rx and Scaled).
+2 points for completing it on Sunday.
+1 point for completing it on any other day.

+1 point for social media post (FB, IG, Twitter). Must tag the CrossFit LT, myself, and your captain.

I.M. Open winners will be announced after our week 6 Dodgeball tournament.

Prizes
GRAND prize for the winning team at the end of the Open will receive a personalized banner hung in the gym with their team name as the 2018 CrossFit LT OPEN Champs!

I.M. Open Overview:

Resister for the CFLT IM Open
4 Teams Randomly Selected
Get a “2018 Open” CFLT T-Shirt with your Team Color
Complete one “CrossFit Headquarters” Mystery Workout per week
Weekly “Friday Night Lights” to Complete WOD.
Score Weekly Team Points
Submit your workout score for individual points and team points
RX and Scaled Divisions
Week 6 Dodgeball tournament followed by a BBQ
Championship Banner for Winning Team

I.M. Open Registration: $25 to help cover Shirt and post I.M. BBQ (Must receive your registration by February 4th)

On Saturday, January 13th @ 9AM we will have our 1st monthly gym community event. This will be a hike at Superstition Wilderness: Hieroglyphics – Lost Goldmine Trailhead. This will be in place of the schedule Saturday morning class.

For the event it’s an easy-moderate hike so the whole family, pets included, are invited to come out and enjoy the amazing weather and desert we have here in AZ. Trail info in link below.

http://www.protrails.com/trail/601/phoenix-scottsdale-mesa-hieroglyphics-trail

Coach Colin is going to drill the snatch and related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the Olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

The first Saturday of every month is Bring a Friend day. This is a great opportunity for your friends and family to come workout with you! Yeah, I am sure you talk about us, a lot. I am sure they are curious what CrossFit LT is all about, although they will never admit to it. Go ahead, bring them in, for free. We promise to take it easy on them.

****If they agree to sign up, you will also be rewarded. See our referral program for details****

Coach Colin is going to drill the clean & jerk and related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the Olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

CrossFit Certified Coach Carlos will lead a 60-minute Functional Circuit. Side-to-side or lateral movements tend to be a weakness for many athletes. Most of our daily and programmed movements are performed inline and vertical (i.e. lunges, squats, push-ups, pull-ups.) With the addition of this monthly clinic we are looking to improve our balance, prevent injury, strengthen external rotation muscles, and improve general performance.

Come prepared to move from circuit to circuit for a total body workout!

*Free for current CFLT members
**The usual disclaimer…..$15 fee for non-members

CrossFit Certified Coach Carlos will lead a 60-minute Functional Circuit. Side-to-side or lateral movements tend to be a weakness for many athletes. Most of our daily and programmed movements are performed inline and vertical (i.e. lunges, squats, push-ups, pull-ups.) With the addition of this monthly clinic we are looking to improve our balance, prevent injury, strengthen external rotation muscles, and improve general performance.

Come prepared to move from circuit to circuit for a total body workout!

*Free for current CFLT members
**The usual disclaimer…..$15 fee for non-members

Coach Colin is going to drill the snatch and the related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

CrossFit Gymnastics Certified Coach Daniel will lead a 60-minute clinic focusing on kipping movements (hollow/arch positions). Emphasis will be placed on toes to bar and pull up movements as well. It will be very interactive, so be ready to work (and have fun of course)!!!

*This clinic is offered to CFLT members at no additional cost.
**The drop-in rate of $15 will apply to those who have not signed up….yet….or you could always ask us for details on joining!

Coach Colin is going to drill the clean & jerk and related positions. Remember we encourage all fitness levels. Whether or not you have a lot of experience with the Olympic lifts; you will learn something new! No matter what background you have, be ready to lift at 9am as well as tell any friends or colleagues to come as well. The focus is to help you get better.

*This clinic is provided at no additional cost to our CrossFit LT members.
**Drop-in rate of $15 will apply to non-members (Unless of course you would like to become a part of our CFLT community).

We are putting together a group to donate their time to Feed My Starving Children. Please keep in mind these spots fill up quickly so I want to be sure we get ahead of the game. We are looking at Saturday December 30th from 7pm-9pm (location is in Mesa). This is a great way to give back, to get the family involved and they do a great job making it fun! Please reply below to let me know if you’re interested and how many are in your group so I can reserve the exact amount of spots that we need! Here is a little more about the organization if you’re unfamiliar with it. If you are interested in joining our group please contact us at info@crossfitlt.com.

WHAT IS LIFT UP AUTISM?

Back in October 2013 Josh Everett, TrainHeroic, and
more than 350 boxes in the fitness community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This competition for a cause sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

In 2016, the community crushed 2013’s results with more than:
39 countries represented
650 boxes hosting the event
7,500 athletes performing the workout
$75,000 donated to our foundations
and 17.5 million social media impressions raising awareness and driving action

This year, we’re looking to raise the bar and take it to a whole other level.

Our 2017 goal: Connect 1,000 gyms and 10,000 athletes around the globe to mobilize around this cause.

And you can help.

Bring your mat and join us for Yoga! This is a great way to start your Saturday. More importantly, you will reap the many benefits that Yoga has to offer.

*Please be sure to arrive 10 minutes prior to avoid disruption
**FREE to all CrossFit LT members
***If you are currently not a CrossFit LT member be sure to ask us how you can set up a convenient way to pay the $15 charge. (We would also LOVE you to become a part of the CFLT famiily, ask us for more details.

Bring your mat and join us for Yoga! This is a great way to start your Saturday. More importantly, you will reap the many benefits that Yoga has to offer.

*Please be sure to arrive 10 minutes prior to avoid disruption
**FREE to all CrossFit LT members
***If you are currently not a CrossFit LT member be sure to ask us how you can set up a convenient way to pay the $15 charge. (We would also LOVE you to become a part of the CFLT famiily, ask us for more details.

CrossFit Certified Coach Mike will lead a 60-minute Functional Circuit. Side-to-side or lateral movements tend to be a weakness for many athletes. Most of our daily and programmed movements are performed inline and vertical (i.e. lunges, squats, push-ups, pull-ups.) With the addition of this monthly clinic we are looking to improve our balance, prevent injury, strengthen external rotation muscles, and improve general performance.

Come prepared to move from circuit to circuit for a total body workout!

*Free for current CFLT members
**The usual disclaimer…..$15 fee for non-members

Bring your mat and join us for Yoga! This is a great way to start your Saturday. More importantly, you will reap the many benefits that Yoga has to offer.

*Please be sure to arrive 10 minutes prior to avoid disruption
**FREE to all CrossFit LT members
***If you are currently not a CrossFit LT member be sure to ask us how you can set up a convenient way to pay the $15 charge. (We would also LOVE you to become a part of the CFLT family, ask us for more details.