"Dont give up on me"

Coach: Thanks for the “stop being a wimp” speech tonight…you are absolutely correct! I need to get my mind back to being tough and pushing thru pain and challenge.  As I get older (not that I am old….) I find it
harder and harder to work through injuries.  They seem to set me back more each time… My shoulder will be fine.
Being as competitive as I am it really pisses me off when I fold when the challenge arises… I simply will not allow that to happen anymore!  Stick with me. I have only been Cross fitting for 10 weeks now…I am
still learning as is my body how to improve, push, and extend my mind through the challenges we meet each day.
I promise I will stay positive, supportive, and strive to improve everyday… don’t give up on me…
Thanks again!
Bob Hisle

The "NEW" CrossFit Scottsdale Leader Board



Having it means breeding excellence through competition, raising our game, setting new standards and reaching new heights. 

Being a leader means giving every ounce of yourself, showing 100% commitment to intensity, and having unparalleled enthusiam for those that finish after you.


More WODs, more PRs, more Opportunities for leaders of CrossFit Scottsdale’s School of Elite Fitness!



Very rarely can you touch my life in such a short time than “Nolan” has. A tall chunk of a kid with a great smile and even greater soul. He came to me exactly a month ago like so many do and said please help. With 60 days to prepare for his enlistment to the U.S Army. We prepared him to be ready for combat. CrossFit’s most important real life application. To train for the unknown. To be able to survive. To handle anything under any situation. It is with great pride and honor that this boy has become a man and will fight for our freedom. Thank you for your honor, respect and courage.


200M sprint
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
1 mile run
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
200M sprint

#20 Vest for warriors



Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

"The New Breed"

Congratulations to “The New Breed” of CrossFit Scottsdale students who have showed the skills possible to complete the Level II test. Check out this video of the performance.

Level II Test
I. 2 Mile Run Men 50x Pull Ups Under 20-25 Minutes
II. 10x Clean & Jerks Body Weight-3/4 10x Overhead Squats 3/4-1/2 Body Weight
III. 50 Burpees Under 4 minutes

CrossFit Scottsdale Level II Test (orange Band) from Luke Kayyem on Vimeo.

The Filthy "50"

50 box jumps
50 jumping pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall balls
50 burpees
50 double unders

Compare to Aug 25, 2009

Hatha What? Bikram Who?

I have been asked by several CrossFit Scottsdale students what the differnces are among the various styles of yoga.  Yoga is a centries old Eastern born philosophy that was originally designed to help practitioners achieve spiritual enlightment by bringing balance to the body and clarity to mind.  Like a Scottsdale cougar yoga has received several cosmetic adjustments over the centuries which has resulted in numerous yoga options that strive to meet the divergent needs yoga students.  The Yoga Journal article Not All Yoga is Created Equal does a good job of explaining most of the major types of yoga and the differnces between them.  Here is the link if you are interested.  http://www.yogajournal.com/basics/165  Sumits yoga which is native to the Phoenix/Scottsdale area is not mentioned in the article but is a yoga practice done in a heated room that combines Bikram, Ashtanga, and Vinyasa.

CrossFit Scottsdale Yoga is based primarily in hatha yoga which focuses on different yoga poses combined with breathwork.  But like CrossFit, CrossFit Scottsdale yoga has no problem borrowing from any type of yoga practice that will lead to greater overall physical balance and ultimately better CrossFit athletes.  The class is designed to round out your workout regimine for the week.  If the week’s WOD’s placed heavy emphasis on shoulders then CFS Yoga will include several shoulder openers.  The squat position and hips in general are foundational in CrossFit so naturally all classes are designed to open the hips and increase flexibility.  CrossFit Scottsdale Yoga is another take on yoga designed specifically to meet the needs of CrossFit students.

Richard Yoga


Warm up
1 Mile Run

10x KB Swings
10x Mountain Climbers each side
10x Hand Stand Approach
10x Rounds

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