Functional Fitness Doesn’t Discriminate


Strength in Conditioning for Tuesday, April 22, 2014

Functional fitness is truly universal fitness! No matter your age, weight, or ability, functional fitness can work for you! Exercising functionally is all about using the human body the way that it was meant to be used — to run, walk, squat, lift, push, pull, jump, and more. If you are not able to do these things right away, that’s ok too! With functional fitness and SICFIT Scottsdale’s expert coaches, we know how to strengthen and rehabilitate your body so that you will be able to perform these exercises with skillful efficiency, power, and strength!

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Row technique: 10 pulls with drag at one, 10 with drag at two… through 10.
10 Walk out push ups + air squats + movement prep
12 Minute AMRAP
10 Kettle bell swings
8 Box ups
6 Burpees
60 Air squats
300 Meter run or row
40 Air squats
300 Meter run or row
20 Air squats
300 Meter run or row

Get Yourself Banded!


Strength in Conditioning for Monday, April 21, 2014

That White Band has got your name on it! Come put you and your functional fitness to the test at SICFIT Scottsdale this Thursday the 24th, and 7:00pm for your shot at L1 Athlete status! You’ve put in the training at the gym, now it is time to flaunt it on your wrist! Even if you don’t feel quite ready, come out anyway. See where your weaknesses lie so you know what to work on, and just maybe, you will surprise yourself!


Front squat
Push press
Kipping pull up
LIFE: 10, 8, 6 + 10, 8, 6 | Negative ring rows
FITNESS: 8, 6, 4 + 8, 6, 4
SPORT: 3, 2, 1 + 3, 2, 1 |Chest to bar
10 Rounds
3×10 Meter shuttle runs touch and go 10-20-30 meters

Join us in Maui June 7th & 8th for the SICest of the Pacific West

Aloha  I hope this greeting finds you happy, healthy and ready for any excuse to escape the summer heat and come to Maui, Hawaii with all of us at SICFIT Scottsdale. As a young boy growing up in Hawaii I would watch athletes compete everyday. From paddle boarding and canoe to volleyball and surfing, which is why we created the SICest of the Pacific West; a 2 person team, 2 day FUNctional FITness competition on the beaches of Kaanapali, Maui  on June 7th & 8th  at the Sheraton Maui Resort and Spa.
This outdoor competitive FITness event will test all facets of Strength In Conditioning including stand up paddle board, Gymnastics, Olympic Weightlifting, Endurance and Balance, in a FUN inclusive environment. We have 9 different options to choose from including scaled, masters (40+) and RX with any 2 person combinations male/male, female/female, male/female available. In an effort to keep costs down we have negotiated a special rate and have a room block at the Sheraton Resort and Spa for $210 a night discounted down from $300. The price for a team of 2 is $185. If competing is not you’re thing that’s okay too, our 2nd home has been in Maui for 30+ years and I can share with you the best places to eat, surf, shop and swim. We also have a group of non competing judges and volunteers who could always use some more help. So far we have 10 members of SICFIT Scottsdale and 4 staff already set to make the trip but we want more. You can still get a pretty descent flight direct from PHX to OGG for under $600 and if you’re serious about making the trip but are traveling alone we can try to connect you with a roommate for the week. If you have any questions please text me directly at 760.333.0959 .

Mahalo nui loa for your support and allowing us to share our Aloha spirit with you. Me ke aloha pumehana.

Luke and Najla Kayyem
All judges and volunteers will receive a Swag Bag of Gear for working both days.
We have a ton of sponsorship opportunities if you or anyone you know is interested in getting a booth and advertising on our website. Email



Become The You, You Aspire to Be!


Strength in Conditioning for Saturday, April 19, 2014

After a long, challenging week of programming what is it that keeps you motivated to keep showing up for class? Is it your accountability to your classmates and coach? Or maybe its those fitness goals of increasing your back squat, cutting down your mile time, or losing weight? Perhaps your motivation stems from the encouragement of those you care about who want nothing more than for you to be healthy and thriving. Whatever your motivation is to make to SICFIT Scottsdale today, know that you will leave our doors after your workout feeling accomplished and more of the you, you aspire to be!

Todays workout is dedicated to Pat Timman #42
42 Back squats #45 bar
42 Burpees
42 Sit ups
42 Goblet squats
42 Ball slams
42 Superman
Run or row 1 mile carrying something a plate/med ball/sand bag/person

SICFIT Scottsdale Remembers Pat Tillman


Strength in Conditioning for Friday, April 19, 2014

The Pat Tillman Race Day (Pat’s Run) is just around the corner! SICFIT Scottsdale will be there to run/walk the 4.2 miles in honor of his legacy. Pat’s Run is the signature fundraising event for the Pat Tillman Foundation. Held annually in April at Arizona State University’s Sun Devil Stadium, the event attracts more than 35,000 participants, volunteers and spectators from across the country. Together they run, walk and honor Pat’s legacy while raising important funds to support the programs created to pay tribute to his commitment to leadership and service.

Pat’s Run features a 4.2 mile run/walk, a .42 mile Kids Run for children 12 and under and a Finish Line Expo. The 4.2 mile course winds through the streets of Tempe and both events are staged so that all participants finish on the 42-yard line on Frank Kush Field inside Sun Devil Stadium, symbolic of the #42 jersey that Pat wore while he was a Sun Devil. Proceeds from Pat’s Run directly support the “Tillman’s Military Scholars” program.
We will be meeting at SICFIT Scottsdale at 5:30 am and leaving at 5:45am if you would like to carpool; otherwise meet at corral 10 for a pre-run stretch with the SICFIT  troops at 6:30 am. Don’t forget to wear your SICFIT gear with pride!
“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman


Tillman details
1k Row + 100 lunges
5 Rounds
5 Knees to elbows + 5 dips
20 Minute AMRAP
5 Pull ups + 10 push ups + 15 air squats
LIFE: Ring row | 1 minute rest between rounds.

Flexibility RX Exercise of the Week

Wall-Slide Series
“Scapular wall slides help restore motion of the shoulder blade for a strong overhead position.” Many athletes that struggle with overhead position have trouble upward rotating the scapula during shoulder flexion.  The forearm wall slide helps strengthen the lower traps and serratus anterior. The “W-Y” wall slide exercise strengthens middle trapezius and rhomboid improving scapular retraction, while preventing excessive shoulder shrugging which is commonly seen with hypertonic upper traps and a tight neck (levator scapula). These exercises integrate breathing, thoracic position, and overhead arm movement and should be a regular part of warmups for athletes with restricted overhead range of motion.”




SICFIT Style Easter Egg Hunt


Strength in Conditioning for Thursday, April 17, 2014

Bring the Kiddos to SICFIT Scottsdale this Saturday, April 19th at 10:45 am, for a fun, energizing, and healthy Easter Egg hunt! Rather than filling the eggs with a enough sugar to practically guarantee an emotional meltdown later in the day, our eggs will be hiding treats that will leave your kids feeling great! Stick around after the hunt for a free SICFIT Kids class!

3 Rounds
Hang clean
Box ups, 20″ box
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate,” the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.


Guest Week Continues!


Strength in Conditioning for Wednesday, April 16, 2014

We’re already half way through SICFIT Scottsdale’s first Guest Week of 2014! We welcome your friends, family, coworkers, neighbors, even the gal who rings you up at the grocery store, to join you for class any day this week… FOR FREE! It’s time to show these folks what has gotten you pumped about health and fitness. Whether your guests’ goals are to lose weight, get stronger, run a marathon, or all three, SICFIT Scottsdale has got what they are looking for! Email to reserve your spot. Check the class calendar for times.

Bring a friend, save a life. LIFE | FITNESS | SPORT

Bring a friend, save a life. LIFE | FITNESS | SPORT


Dynamic movement


14 Minute EMOM
10 Kettlebell swings
5 Burpee-pullups


Double under/single  unders
Sit ups.


Paleo Works!


Strength in Conditioning for Tuesday, April 15, 2014

SICFIT Scottsdale’s Food as Fuel seminar is tonight at 7:30. Join us to learn the basics of what the Paleo Diet is, why it will enhance your hard work in the gym, and how to make it work for you and your family! To give your Paleo Lifestyle the head start or the reinforcement it needs, here is a delicious recipe from nomnompaleo for a healthy and spicy side dish. Below is the list of ingredients you will need, and you can click here for the full recipe. Enjoy!

  • 1 large cauliflower
  • 1/4 cup coconut oil
  • Kosher salt
  • 1/4 cup capers, drained
  • 1/4 cup chopped Italian parsley
  • 2 cloves garlic, thinly sliced lengthwise
  • 1 teaspoon Aleppo pepper (or red pepper flakes)

purple cauliflower.

5 Rounds
5 Deadlift touch and go
1 Minute Jump rope
21 Push ups
2 Minute walking rest

2k Row

Photo by: Masha

How To: Knees-2-Elbows

Strength in Conditioning for Saturday, April 12, 2014

When it comes to Knees-to-Elbows, its all in the rhythm baby! A prerequisite to stringing several of these movements together is the kip. Practice just kipping for a few minutes, really emphasizing swinging your chest forward and legs back in the front, and then chest back and legs forward on the way back. Once you have warmed up your kip, Knees-to-Elbows becomes just a more emphasized expression of this same movement. Use your core strength to snap your knees up to your elbows as you actively press the bar down using the muscles in your upper back. As soon as your knees make contact with your elbows, swing your legs down and back behind the plane of the bar to force your body into your kip once again. Often times the second Knees-to-Elbow is the most difficult one to string together, but fight for it and by the 3rd or 4th rep you may find your rhythm easily.

Branson Murphy - CrossFit Scottsdale>

Use a barbell and roll out inner/outter/center quad
200 Meter run
5-10 Banded good mornings
10 Handstand shoulder touches
5 Plyo push ups off wall or ground
5 Squat jumps
Angry splits
2 Minutes front to back on both sides
1 Minute side to side
Knees to elbows
Handstand pushups
3 Rounds
10 Chest to bar pull ups | Rest 20 sec onds
10 Sit ups | Rest 20 sec onds
10 Handstand push ups | Rest 20 sec onds
10 Knees to elbows | Rest 20 sec onds
10 Push ups | Rest 60 sec onds
LIFE: Ring Rows | 5 Negative handstand pushups |5  Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups
5 Minutes Z1


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