Back Squat

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
5x back squat #185/#95
25x overhead squats
5x burpees
5X for time:


Yeah lulu! This morning the CrossFit Scottsdale team showed up at the new location of the best athletic clothing company ever… lululemon at the Borgada. The lulu ladies were in their usual AMAZING attitudes and dressed to impress. With another great showing of 4 of our students 18 other brave souls conquered this W.O.D or workout of the day for you newbees.

Warm up
100 squats
25 jumping jacks
40 squats
50 jj
25 squats
100 jj
Team wod. #1 does 15x med ball thrusters. #2 does burpees till one is done. SWITCH for 10 minutes.
Cool down
Tire flips 10X

Fitness Friday's @ CityNorth

Back by popular demand we packed up the CrossFit truck “Bumblebee” and headed to CityNorth this morning. We had a great turnout of 19 people this morning for an amazing energy filled class. With almost 15 new students we completed a 10 minute team workout. Coach Bryon led the class with education on the med ball clean and proper technique of the overhead lunge. Great job guys see you next week for another class… “Think burpees”

2 man teams:
#1 student performs a med ball clean holding the ball overhead and lunges 20 yards and back
#2 student does jump ropes, calf raises or burpees depending on skill level until #1 crosses the start line. Then switch
Total time: 10 minutes

We look forward to continuing Fitness Fridays throughout the summer indoors next to the park on high street. 

CrossFit Kids

Warm up
bear crawl
long jump
5 min
kettle bell swing
box jumps
Eyes closed single leg karate kids. If you drop other foot or open eyes your out. 25 jumping jacks to get back in the game.

"Every second counts"

Congratulations to every single participant in this mornings preliminary baseline challenge. We had 22 students and 4 coach’s dig deeper than they ever have before. 25 personal records were set and one CrossFit Scottsdale Team record set by Ryan Flynn in the 500 meter row with a 1:29. Absolutely amazing! Ryan has only been training with us for a month and has the potential to set a national CrossFit record. Take a look at your times and set a goal for yourself for the finals in our new location August 1st. Train CrossFit for the next 6 weeks harder than you ever have and watch the minutes fly off.

Below are the times by catagory for the preliminary baseline challenge:
John K 3:48
Bryan G 4:15
Eric 5:07
Kate G 5:09
Jen 5:34
Ryan 4:58
Don 5:12
Chris 5:05
Marc 7:04
Jeff 7:37
Tracy 5:22
Myrna 5:20
Ellen 6:17
Liz 5:50
Alison 8:16
Shannon 5:29
Kristin 5:30
Katie 5:18
Leesa 5:27
Bill 7:17
Tia 5:24
Erica 4:36
Tiffany 4:47
Bryon 3:40
Luke 3:41
Here are a few pictures from this morning. We have also added a CrossFit Scottsdale page to Facebook. Click on the link below to follow us and post your scores.

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