Level 1 Test (white band)

Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us Wednesday evening 1/20 at 6pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times.

To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.

There are 11 exercises, cross one off and choose any 10. Must pass 70%
1. Push Ups: 40M 40W (knees ok) consecutive
2. Sit Ups: 65 in 2 min
3. Squats: 80 in 2 min
4. Burpees: 20 in 1 min
5. Hand Stand Hold (70 sec)
6. Thrusters: X15 consecutive 75#M 55#W
7. Wall Balls: X15  consecutive 20# M 14# W
8. Push Press: X15 consecutive 75#M 55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: X20 at 20″ consecutive jumps
11. 400M Run: under 1:45M 1:55W

Good Luck!

"After the Race"

Warm Up:  10 AMRAP
100 Jump Ropes or 25 Double Unders
15 Sit Ups

Skill: Overhead Squat/Pull Ups

21 Overhead Squats #95/#65
42 Pull Ups

15 OH Squats
30 Pull Ups

9 OH Squats
18 Pull Ups

For Time!

Who can beat Annie?

The PF Chang's Rock and Roll Marathon and 1/2: The Results Are In…

Congratulations Team CrossFit Scottsdale.  Another amazing athlete performance and support crew.


Official Times-
Kerri. 2:12:57
Jill. 2:00:22
Max. 1:52:45
Luke. 1:46:18
BK. 1:52:46
Jen. 2:06:49
Tia. 2:15:26
Steve Q. 1:56:21
Sonya Q. 2:09
Kristy Coup. 2:09
Last but not least the beast of the crew. Ted 3:57: (26 miles). Another great turnout.

Congratulations to you and thank you to all of the fans who came out to support us on a Sunday. Special shoutout to the Lululemon crew who always supports and inspires us.



Sun 1/17 meet up information for the 1/2

For those who are running in the 1/2 tomorrow and want to carpool down to the start line meet at the gym at 6:30am. There will be a pre-race stretch before the race.

For those of you who want to cheer the CrossFit Scottsdale team on at the finish line, we will be meeting at the gym and carpooling down to Tempe at 9am.

Plan to meet at the letter Q in the surface parking lot after the race to meet up with your teammates. Good Luck!!

"Fit to Fight"

I had the pleasure of sharing my passion of nutrition with the amazing men and women at Luke Air Force Base.  Thank you to Sherri Biringer and everyone at Luke for welcoming me in to your community and letting me talk about the benefits of choosing good food.  We spent time going over Paleo/Zone concepts, food quality and balance. The goal was how to start a lifestyle change in order to feel better, look better, perform better and ultimately be “Fit to Fight”!  Thank you again for having me!

~Coach Tiffany


December Athlete Of The Month

doug aom
Doug Carter is the December athlete of the month at CrossFit Scottsdale. Doug was my very 1st “Firebreather” and has come a long way in a year. Through trials and tribulations a lot of ups and a few downs Mr.Carter has shown dedication like I have not seen before. Coming to class 5x week on some days 2x a day. With some of the best form around on a “Big guys” frame Doug has become a leader in all areas and his Olympic lifting is one of the best. Doug you truly have become a CrossFitter in all areas of our program.

Doug shared with me his dream of becoming a Level I Coach, opening his own “box” and changing careers like so many wish they could. He got his cert in December is now an “Ambassador”  and will start apprenticeship soon here at CrossFit Scottsdale. Congratulations Doug. You deserve everything you want in life.

Coach Luke Kayyem

Fight Gone Bad

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1.Wall-ball, 10 ft target (Reps)
2.Sumo deadlift high-pull (Reps)
3.Box jump (Reps)
4.Push-press (Reps)
5.Row (Calories)

Compare 11/18/09

"Best Dam CrossFit"

“So I have to share this with you. I went to CrossFit St. Louis today with my friend and afterwards, I kept thinking how much I like our CrossFit better, including the way you run the classes.  I was telling my friend that I was considering moving back to St. louis but I really love my CrossFit Scottsdale and don’t think I can leave it.   At that point, she did tell me I need to get some serious psychological help. But really, you guys are doing such an awesome job at welcoming people, helping us to collaborate, learning team work, and really pushing us to our max potential.  I have gone to 3 different CrossFit affiliates now and have to say you guys seriously have the best ran school of “Elite Fitness.”  I’m not just saying that either, I really believe it! I keep telling my friends in St. Louis that they have to come to my CrossFit class!  It’s way better. LOL  Okay, I’m a psycho, I know. but I wanted to share my opinion with you.”

Jill Haaser
CrossFit pix August 09 548

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