Five rounds for time of:
50 Double unders
35 Knees to elbows
#185 pound Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance callon April 4, 2009. He was engaged to be married with Lisa Esposito.

 This week is “Hero” week at CFS. So plan on working hard, and honoring all the fallen soldiers who sacrificed their lives to protect others.


If this was you during the CrossFit Total on last week no need to worry help is on the way. That help of course is our new 5:30 pm class on Fridays.


–  workouts will be focused on the foundational strength exercises of back squat, deadlift, and shoulder press

– students should come to class with an established 1 rep max in all 3 exercises (if you missed the CrossFit Total last week, use your private skill session to find these 1 rep maxs with a coach)

– we will teach technique and work on all Olympic lifts

– a Level I white band is required to get into class (for those of you who do not have your white band, there is a Level I test on Friday June 18th at 6 pm)


The importance of it in your diet is not a debate. “Drink some”. How much water however is. In my training lifetime I have heard everything from eight 8oz glasses to 3x gallons a day. Personally my goal is to drink 1x gallon a day. Not through coffee, tea or juice but a strict gallon of water. Diet fads say to drink a glass before and after every meal to help you feel content, others argue too much water slows down the digestive process and your foods will not break down properly.

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration. Even mild dehydration can drain your energy and make you tired. Which will lead to poor training performance.

*Remember Thursday’s WOD Whip it
. If your thirsty it’s too late your probably dehydrated. Also remember if you stop in the middle of your WOD to drink some your wasting valuable seconds. So how much are you drinking? If you don’t know, keep track in your success journal. If you don’t like to drink water spice it up, not with imitation drinks or flavorades but with fresh lemon, cucumber or oranges. Also don’t re-use plastic bottles, leave them in your hot car or freeze them unless they are BPA free.

Regardless of the exact amount we say DRINK MORE. Especially now that temperatures will start reaching 100 degrees in Arizona. Drink it 12-24 hours before exercising not hours before or during to try and make up for it. Spend a couple bucks and get a good re usable bottle, keep it where you will see it all day long and track how much you drink.

Coach Luke

Dani Moudri's Transformation…what a difference 9 months makes

I was introduced to CrossFit Scottsdale a year ago, at a time in my life when I was facing many challenges that I honestly did not think I would get through. I was down and out.

It started out that I was given this (CrossFit Scottsdale) as just something to do. Now, it is so much more…

CrossFit has given me confidence. After doing some of the workouts, I go out and face any challenge with a smile. I just got through a tough workout, what can be harder than that?

There isn’t anything that I can not accomplish if I just put my mind (or body) to it.  CrossFit has also made me a stronger person, both mentally and physically. I walk tall now. I am a strong, confident woman and I want the world to know it. It has been an amazing transformation. One that I am grateful for every day. Before starting at CrossFit Scottsdale I could never run a mile, I am proud to say that this year with the support of my teammates and the Coaches I was able to complete the Pat Tilman Run (4.2 miles).

September ’09: 175 lbs —-May ’10: 145 lbs  (30 pounds down so far and 4 dress sizes)

~Dani Moudri

CrossFit Scottsdale Clothing Exchange

So while some of you are in Vegas, Havasu or just hanging by the pool enjoying the Memorial Day weekend  I am cleaning out my closet for the CrossFit Scottsdale clothing exchange!  I am so excited get rid of  the multiple sizes of clothes that I have as I have kept them on hand “just in case”.  That cycle of going up and down in sizes and weight has stopped and I am not going back.   

I know that many of you are in the same situation.  You hold onto clothes just in case and then it’s no big deal if you go up 10lbs because you’ve got another size in your closet.  Clothes that you are comfortable in.   CrossFit Scottsdale has changed me in more than size and shape.  It has taught me to not settle for comfortable and always strive to be better at everything I do.  So today is the day.  Today I am making a statement by cleaning out my closet.  I am never turning back.  There will not be a “just in case”. 

The end of the Paleo Challenge is the perfect time to pack up the clothes that don’t fit you and bring them into the gym.  So many of you have made amazing transformations and a lot of you would appreciate not having to buy all new clothes.  On Saturday June 12th at 11:30am you will have the opportunity to exchange clothes with your fellow CrossFit Scottsdale students.  Whatever is leftover we will donate to charity. Make room in your closet, get some new clothes and donate to charity, what a way to spend a Saturday. 

~Coach Tiffany

There is no "I" in TEAM!

Today was a great team WOD.  7 teams of 4 took on the Southeast Regional Affiliate Team WOD #4 today at CrossFit Scottsdale.  

120 Front Squats 95#/65#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run
120 Push Press 95#/65#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run
120 Deadlifts 135#/95#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run

Only 2 people can be working at a time and each exercise must be complete by all before moving onto the next.

Great job today CrossFit Scottsdale!  You all cheered, coached and pushed each other through a great WOD to kick the weekend of right!

2nd Annual CrossFit Scottsdale Jump Rope A Thon

CrossFit Scottsdale is holding the 2nd Annual Jump Rope-a-Thon during every class Monday June 28th and Tuesday June 29th.
Come to class prepared to Jump Rope for a great cause. All classes on 6/28 and 6/29 are free if you participate. 100% of the proceeds raised will go to Arizona Baseball Charities so that all kids that play Little League in the state of Arizona can have new and safe equipment to play with. Some kids are sharing one set of catchers equipment for an entire league, we want to change that. Participants can come to any of the classes on either day and see how many jumps they can complete in 45 minutes. Jump until you are tired, rest and jump some more. This event is open to all ages and fitness levels, so bring your friends and family and raise money by a flat donation or in the amounts of $0.01, $0.05, $0.10, and $0.25 cents per jump! Pledge forms are available for pick up at the gym or can be emailed to you, just send us a note and let us know that you need one. 1 month of free unlimited CrossFit Scottsdale training will be given to the top fundraiser and top jumper…. the top fundraiser will also receive a signed Mickey Mantle Baseball. 

MidWestern Sectional WOD 1

Warm-Up: Burgener Clean Warm-up


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

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