Free Personal Training Offer for Friends and Family


Strength in Conditioning for Monday, February 9, 2015

With the first month of 2015 already in the history books, it’s time to start challenging our friends and family to make good on their New Year’s promise to themselves.

To kick start your loved one’s journey to their fittest, healthiest, happiest self, SICFIT Scottsdale – Scottsdale’s original Functional Fitness Gym – has a killer personal training offer. (And don’t get off their case until they actually follow through!)

Have your friend or family member make an appointment with us for a free intro session before the end of the month. When they purchase the membership package that best suits their needs, they will also receive a free personal training session, valued at 99$.

Be the person who helps the people closest to you change their lives forever! Make sure they take advantage of this offer before it expires on 2/28. If it comes down to it, just book their appointment for them and tell them when to show up!

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Dynamic Movement
1 Minute Row, Run, and Jump Rope
1 Minute of Air Squats, Push Ups, and Sit Ups
Front Squat
5 Rounds
5 Front Squats
8 Strict Chin Ups
30 Second Rest
12 Strict Push Up
30 Second Rest
130 Meter Spring to Row
2 Minute Rest
LIFE: 3-5 Rounds: Tempo Ring Row + Kettle Bell Goblet Squat + Tempo Push Up + 30 Second Air Dyne

SIC Relationship Advice: Sweat Together, Stay Together

Strength in Conditioning for Saturday, February 7, 2015

Instead of indulging on the other kind of sweets this Valentines Day, you and your sweetie can indulge in one another by getting a little sweaty….

And no, that’s not what we’re talking about… Get your mind out of the gutter please… And then go get a room!

But before you do go get that room, you and your sweetie can come get sweaty with us at SICFIT Scottsdale’s free, Valentine’s Day Workout! Tell your friends, and your friend’s friends, and then join us at the gym on the most romantic day of the year (2/14, in case you forgot!) for the 8:00am or 9:00am fitness class.

Follow this link to reserve your spot on FaceBook. Send the event link to your friends and their sweeties, too!

 valentines day flyer
PVC Work
Movement Prep
EMOM for 8 Minutes
LIFE: 10 Push Press with Barbell
FITNESS: 6 Push Press
SPORT: 4 Push Press
EMOM for 8 Minutes
LIFE: 10 Bent Over Row with Barbell
FITNESS: 6 Bent Over Row
SPORT: 4 Bent Over Row
EMOM for 8 Minutes
LIFE: 10 Back Squat with Barbell
FITNESS: 6 Back Squat
SPORT: 4 Back Squat
EMOM for 8 Minutes
LIFE: 10 Box Step Ups
FITNESS: 8 Box Jump Step Downs 24/20
SPORT: 6 Burpee Box Overs 30/24
Coaches Choice


Friday Prowler Sled Butt Kicking

Strength in Conditioning for Friday, February 6, 2015

Nothing like a good butt kicking to cap off the week! And when it comes to booty kicking, nothing does the job quite as well as a Prowler Sled workout… especially one combined with running!

But you’ll be getting more than just a tail smasher with this workout. Sled pushes also increase your fitness in several important ways:

  1. Pushing sleds will make you more explosive off the line when sprinting;
  2. This compound exercise also trains your body to use many joint and muscle groups in coordination with one another, improving functional fitness capacity greatly;
  3. Sled workouts expand mental toughness by requiring nothing more than one painful step after another to maintain momentum. Once momentum stops, restarting it again demands much more energy. How long can you hold on?;
  4. Finally, getting behind a heavy sled is just a fun way to take our fitness out of the gym and into the fresh air.

Don’t even think about half @$$ing this workout. And when you’re done… kiss your glutes, hamis, and quads goodbye for the rest of the weekend!

Sled and Butcher Fitness at CrossFit Scottsdale


10 Minutes of Dynamic Movement
Prowler Sleds
50-135 Each Side + 80% Recovery Runs
2 Rounds:
High/High + Run Small Lap at 80% + Walk Small Lap
2 Rounds:
High/Low + Run Small Lap at 60% + Walk Small Lap
2 Rounds:
Low/Low + Run a Small Lap 40% + Walk a Small Lap
5 Minute Break
1000 Meter Run
Sled Up and Down
1000 Meter Row


Ready for Red? Level II Fitness Test Two Weeks Away

Strength in Conditioning for Thursday, February 5, 2015

You’ve been training at SICFIT Scottsdale for a while now. Your lifts keep getting heavier. You add new movement skills to your repertoire nearly every week. Your conditioning times keep creeping lower and lower on the clock.

Bottom line, you getting pretty darn fit. Fitter than than you even thought you could be.

You’ve put this new found strength and stamina to the test and earned your level one band. Looking back on this test now, you know that the new you would blow that test out of the park.

If any of this rings true, it’s a pretty good sign that you are ready to take the Level II test.

Take a look below at the test description. If you think you’re ready, your next chance at the Red Band will be Thursday, 2/19 at 7pm.

Good luck, SICFITTERS!

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3 Rounds
130 Meter Run
10 Lunges
10 Inch Worms
10 Side Lunges
Clean and Jerk Barbell Progression
15 Minutes to Build to Heavy Single Clean and Jerk
4 Rounds | 3 Minutes On 1 Minute Off
LIFE: 7 Air Squats + 5 Russian Kettle Bell Swings + 3 Burpees
FITNESS: 7 Barbell Back Squats + 7 Russian Kettle Bell Swings 55/35 + 3 Burpee Pull Ups
SPORT: 7 Overhead Squats 45/35 + 7 Russian Kettle Bell Swings 75/55 + 3 Burpee C2B Pull Ups or Bar Muscle Ups


Glute Activation: Fixing Gluteal Imbalances


Strength in Conditioning for Wednesday, February 4, 2015

Many athletes have tight hip-flexors whether it’s from prolonged sitting, pelvic imbalances, or favoring one leg while playing a sport. When the deep hip flexor (psoas) is overactive/tight it inhibits the primary hip extensor (glute max) and forces the low-back and hamstrings to overwork during squats and deadlifts.  This can lead to low-back pain and chronic hamstring tightness – sound familiar?

This can be remedied by stretching your hip-flexors, and activating the glutes with loaded hip dominant exercises like barbell hip-thrusts, good mornings, and deadlifts.

Here are three other reasons you may have glute impairments or hip dysfunction…

#1: Limited Ankle Range of Motion

Ankle flexibility is crucial to running, lunging, and squatting. Limited ankle range of motion can impair glute function – robbing the hips of their power – during certain athletic movements. An athlete that has poor ankle flexibility will have achieving full squat depth, keeping the knees out, and maintaining an upright torso.

“If you use dorsiflexion in a level change like a squat and lunge, as the ankle starts to run out of room, good freedom in the ankle allows for a posterior weight shift. So when the person is “allowed” to continue to sit back, the glutes are in a line of pull to continue that natural level change or pattern…

When there is an anterior weight shift, there is bony approximation and protective tone which leaves no “need” for the glutes to be as involved in stabilizing the pattern.” – Charlie Weingroff

#2: Joint-Capsule

Fifty percent of range of motion is in the joint-capsule itself.  A tight posterior hip capsule not only limits range of motion (hip internal/external rotation) but also signals the brain to down-regulate glute activity.  In other words, your glutes aren’t firing because of tightness in the joint-capsule itself.  Stretching your glutes can help, but the deeper joint-capsule restriction needs to be addressed.

#3: Hamstring Dominance

The glute max is the primary hip extensor and is assisted by the hamstrings to lock out the hips during the completion of the deadlift and ascending part of the squat.

Many athletes have inhibited glutes and overactive hamstrings.  This pattern causes the hamstrings to drive the head of the femur forward in the hip socket – compromising stability.  The glute bridge retrains the glute max to control the femur during hip extension while inhibiting the deep hip flexor (psoas).

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –

Related Resources

FlexibilityRx: Hip Flexor Stretch for Tight Hips
Bret Contreras: How to Fix Glute Imbalances
Bret Contreras: How to Hip Thrust
Charlie Weingroff: Ankle Dorsiflexion and Glute Activation



10 Rounds
30 Second Row @ 50% Effort
30 Second Row @ 75% Effort
Rope Climbs/ Rope Squats
EMOM for 5 Minutes
10 Ball Slams
300 Meter Run
50 Med Ball Sit Ups
300 Meter Run run
50 Hand Release Push Ups
300 Meter Run
50 Lunges Each Leg
LIFE: 3-5 Rounds | Run, Walk, or Row | 10 Reps Each Exercise

2015 Fitness Challenge: One Week Down. Three to Go.

Strength in Conditioning for Tuesday, February 2, 2015

Our Fitness Challengers have three weeks until they retest their prelim workout time and try to blow their score out of the water!

We encourage our challengers to spend a little extra time in the gym to get the most out of this challenge and to see the most dramatic results at the end of it. Commit to trying a SICFIT specialty class that you haven’t given a shot yet, like Yoga, Endurance, or Bodyweight. And don’t forget that 75-90% of fitness results start in the kitchen. So don’t neglect nutrition and expect to see a SIC-pack by the finale!

Invite your friends and family to come out on February 21st and support you as you crush your prelim time! Invite them now and use that extra bit of accountability to push yourself for the next three weeks!

Barbell progression
20 Minutes to Build to 1 Rep Max Power Clean
3 Minute Rest
AMRAP in 3 Minutes of 90% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 75% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 50% Power Cleans
Score = A1 + A2 Weight x Reps + A3 Weight x Reps + A4 Weight x Reps


The SICFIT Scottsdale level III test is the pinnacle of our training program.


“The more difficult the challenge the greater the reward.” Have you ever studied for a test, practiced for a sport or rehearsed for a play? More importantly have you ever worked hard to become great at something and then have to prove not only to yourself but to your peers that your capable of passing the test? Last Thursday night Dustin Anderson and Coach Jorge Aragon proved their fitness and passed the most challenging fitness test of our schools history. The level III test is the “black belt” of skill, strength and endurance. Since its design was first created in 2009 we have only tested this level 5 different times with only 9 athletes ever passing and only one of those a female. This thing is no joke and should not be underestimated which is why it is invite ONLY. It takes years to build the strength needed to lift the loads and hours of practice to fine tune the mechanics needed to complete the high skill gymnastics. It starts with a kick in the chest having to complete the 2k row in sub 7:15 for men and sub 8 minutes for women. If you pass that your on to the heavy barbell and Olympic lifts not to mention the complex Gymnastics. If you complete the passing number of reps a minimum of 80 then you get a free ride down Hayden and Shea in the back of my pick up truck to tackle the sandbag run. The sandbag run is 3 miles long and weighs #80 for men and #35 for women. Complete all three parts and you have SICcessfully accomplished a task of a lifetime.  A task so painful, challenging and unique that it takes every part of your body, brain and gut to accomplish. I would like to thank all of the members who were in attendance to push Dustin and Jorge, cheer them on. To Dustin’s parents and brother who drove from block to block to give moral support along the run and to those who ran in the rain every step of the way to ensure these boys would cross the finish line. A big shout out to one of the greatest most loyal, active boys in the gym and a guy that everyone looks up to Jeff “I’ll take the test again, anytime” Rifkin. Please join us on February 19th at 7pm for the Level II test and show your support for every athlete who puts it all on the line to showcase their skills. LIFE | FITNESS | SPORT Thank you Grant, Heidi, Tyler, Josh, Jesse, Kay-lynn, Mike, Rosi, Deric, Matt and Sue for your support. Congratulations to lifetime acheivement athletes Nick Zambruno, Chris Tommarello, Melissa Einbinder, Jeff Brennan and Luie Baraagan.  What is SICFIT? Community | Competition | Results

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 At SICFIT Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your training session versus the top time on the white board; a few quality workouts during the week vs. a half hearted workout everyday of the week.

The reason we teach quality is because everything that we do in SICFIT as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

SICFIT Scottsdale Level testing plays an important role for both new members just starting a workout program and  those high level competitors as well. Level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly. Secondly, level testing allows us to set a foundation. By doing level testing we are able to uncover areas of weakness that we have and work to make them our strengths, something that we all need to do in order to be well rounded. If there is a certain piece or exercise in one of the level tests that will be tough for you then make a habit of working on that piece before or after class and track your progress. Your results will improve in other areas as well. Level testing also allows us to know which classes will best fit our needs. If I am a not a Level 1 student then I will most likely need more instruction then someone who is already a Level 3 student and can attend a class accordingly.

Runners during Level testAnd of course most of all Level Testing is supposed to be FUN. It allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end SICFIT is about where we end up, not where we begin.

Level I – White Band
Level II – RED Band
Level III – Camo Band



Improving Shoulder Mobility


Strength in Conditioning for Friday, January 30, 2015

Oftentimes, the quickest way to improve overhead mobility is to address tightness in the latissimus dorsi and pectoralis muscle group.  The pectorals consist of pec major and minor – pec major being the superficial muscle on the front of the chest.  Pec-minor is deep to pec major and can restrict the scapular motion needed for overhead lifts.

Stretching your pecs and lats can have a major impact on shoulder mobility for overhead movements like pullups, strict presses, and overhead squats.  Both muscle groups span from the ribcage to the arm and can severely limit range of motion.

Lat Sequence: Targeting Different Fiber Directions

The lat muscle is a broad muscle that originates at the mid-back and spans from the sides of the ribcage out to the arms. Lat is often tight and can limit overhead range of motion.  Because of the multiple actions (arm movements) that lat carries out and it’s multiple attachments from the hips, ribcage, and arms it is important to target lat from a variety of angles.

The lat stretch sequence involves a forward facing lunge and a side lunge.  The forward lunge position targets the latissimus dorsi muscle fibers that span from the side of the ribcage out to the arm.  The side lunge position targets the lat fibers that span from the ribcage to the hip.

Front lunge targets upper lat fibers (arm)

Side lunge targets lower lat fibers (hip)

Shoulder Traction

During both the pec and lat stretch, maintain a relaxed arm – allowing the band to pull the arm.  This traction decompresses the joint-capsule  – doing two things…

First, traction decompresses the joint-capsule itself (50% of range of motion is in the joint itself).

Secondly, traction makes it easier to deepen the stretch by clearing the joint and preventing any impingement or pinching sensation during the stretch.

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –


10 Minutes of Jump Rope
Single, Double, One Leg, 360, High Knee
3 Rounds
20 Overhead Walking Lunges
7 Burpees
LIFE: No Weight or PVC
FITNESS SPORT: 10/25 – 55
Death by 10 Meters


SIC at Fundraising?


Strength in Conditioning for Thursday, January 28, 2015

Year after year, SICFIT Scottsdale has a great showing at the Pat’s Run 5k, an annual event will proceeds benefitting the Pat Tillman Foundation. If you’re still thinking about joining us for this race, now is your time to register.

Simply by signing up for the race, creating a fundraising page, and raising $40 by 4:00pm on Saturday, you will be entered to win two tickets to the Pro Bowl this Sunday!

In addition to potentially earning you a spot at the Pro Bowl, your fundraising efforts support the foundation’s initiative of supporting veterans and their spouses through academic scholarships.

Follow this link to register for the Pat’s Run 5k on April 25th, 2015.


EMOM for 10 Minutes
10 Russian Kettle Bell Swings
10 Seconds On
10 Seconds Off
20 Seconds On
20 Seconds Off
30 Seconds On
30 Seconds Off
…. up to 90 Seconds
100 Lunges + 10 Burpees
50 Lunges + 10 Burpees
100 Lunges
100 Sit Ups
1K row


Level Three Up For Grabs


Strength in Conditioning for Wednesday, January 28, 2015

You’ve seen them around the gym putting up big numbers on all the major lifts, effortlessly stringing together ring muscle ups, and making even the most intense workouts look like a walk in the park.

Tomorrow night these fellow SICFITTERS will be throwing down in a don’t-miss display of athleticism as they take the Level Three Test.

Come watch them and cheer them on as they tackle the tasks that stand between them and donning their wrists with the SICFIT L3 Band!

Come to an early evening class and then stick around till 7pm to get inspired by their skill and strength!


Partner Stretch
Foam Roll
Squat Therapy
4×8 Back Squat
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups/Ring Rows
600 Meter Run
50 Air Squats
40 Sit Ups
30 Push Ups
20 Walking Lunges
10 Pull Ups

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