1 mile run
250 double unders = 750 singles
1 mile run
250 double unders = 750 singles
1 mile run

Coach Greg Glassman Founder of CrossFit

Here’s some insight from Coach on the intent of CrossFit:

“CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes � even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.”

Caffe' Amaricano please

starbucsMost of you know by now, I like my coffee. I like it hot, sweet and with milk. I also like it without 450 calories. That’s the difference between a Venti Americano 40 calories 75 with whole milk (.5 block) and a Venti soy white chocolate mocha 490. That’s about one extra double double with cheese from in-n-out (4 block) you could have instead of that cup of coffee.
Im not saying, I’m just saying. Know what your drinking.

Choices under 200 calories
5 calories, 0 g fat
Tazo tea
0 calories, 0 g fat
Non fat cappuccino
60 calories, o g fat
Non fat caramel macchiato
140 calories, 1 g fat
Skinny vanilla latte
90 calories, 0 g fat
Frappuccino light
130 calories, 1 g fat

Here's to the Heroes… Grand Opening this Friday

CF grand opening

CrossFit Scottsdale will be having its Grand Opening this Friday September 11th in honor of our Heroes from 9/11.  Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 6am (FULL) 8am (FULL) 10am and 12pm are still open.

Please R.S.V.P to Get a FREE commemorative CrossFit Scottsdale T-shirt (while supplies last) after you complete your workout.

Then on Saturday September 12th from 6-10pm the party begins with a lululemon function show, CrossFit demo, raffel prizes, silent auction, Hor d’ ouerves, beverages and more… Please bring your friends and family. R.S.V.P to

Special thanks to:
lululemon athletica
Rockstar energy drinks
explosion sportswear

Labor day… Take a day on

You can live your life in two ways:  Comparative or Contributory.  As a comparative person you will seek out material objects that make other people happy and quench our perverted need to be materially better than our neighbor. As a contributory person you will seek to achieve the things that are important to yourself and to your family.  Which person do you want to be today?
Today is labor day and on this government holiday most people are given the day off to vacation and relax.  Our combat forces in Afghanistan, Iraq, Turkey, South America, Africa and others don't get the day off.  So while we may have 'work' off, it's time to get to WORK and contribute to one another today and lend our thoughts to those overseas.  Coach Luke was nice enough to let me program the WOD for today and I have been working on a TRIPLET: Two individual WODS and a final partner WOD.  This is competition form: Game on CrossFit Scottsdale.
Jon K
1.  15 Body Weight Deadlifts
     10 Burpee Box Jumps 12/24 Inches.
2.  Pull Up/Push Up 1,2,3,4,5,6,7,8,9,10
3.  TEAM WORKOUT - In teams of 2
    100 Push Press 95/65
    200 Sit-ups
    3,000 Meter Row
    400 Meter KB Walk.

Get to class early so we can set up teams.

"Fight Gone Really Bad"

Warm up
Burpee/Air squat

5 stations
1 minute of work at each station
10 seconds in between each station, 1 minute in between rounds.
5x rounds total

Sumo Dead Lift High (Kettle Bell)
Knees to elbows
Push press
Lunge (Pvc overhead)

Labor day lululemon

Get your Free fix of CrossFit Scottsdale and lululemon, this weekend.
Saturday at the Borgata @ 10am 6166 N. Scottsdale Rd. Suite 408. Scottsdale, AZ
Sunday at the new location at the Biltmore @ 10:30am 2502 Camelback Road, Ste. 133. Phoenix AZ

lulu pix

What's New at CrossFit Scottsdale…


Vemma NEXT™ is the perfect choice to give your children the nutrition they need with a creamy orange flavor they love! NEXT is bursting with vitamins, plant-sourced minerals, phytonutrient-rich mangosteen, vegetarian-sourced DHA, fruit and vegetable extracts and other key nutrients for a growing body.* Vemma NEXT is the finest and most complete children’s supplement available anywhere.

Vemma NEXT was designed with today’s child in mind and may help fill nutritional gaps:

•Physician-formulated with one ounce of the Vemma formula for children 2 to 12
•Provides 12 full spectrum vitamins and over 65 major, trace and ultra-trace plant-sourced minerals
•Contains all-natural vegetarian DHA, an omega-3 fatty acid known for brain and eye support*
•Added antioxidant protection from a plant pigment called quercetin
•Great tasting, kid-approved orange blast flavor
As an added feature, for each month’s supply of NEXT purchased, Vemma will donate a month’s supply to a child in need. Additionally you’ll be given the opportunity to contribute to Children’s Miracle Network® hospitals with a gift amount of your choice.

Available at CrossFit Scottsdale and online at

We need your votes!

CrossFit Scottsdale has been nominated as one of the “The Best Of Our Valley” on

Voting will take place over a three-month period to determine the favorite in more than 100 categories, like Best Alternative Exercise Option (CrossFit Scottsdale of course) Best Sushi, Best Homebuilder, Most Glamorous Place to Party and more. Vote daily between September 2nd and December 2nd 2009. Look for us in the Health & Self category under the Best Alternative Exercise Option.

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