New Product at CrossFit Scottsdale: SFH Fish Oil SO3+D3

There is a new product at CrossFit Scottsdale that is going to benefit you, our students…especially because you are a CrossFitter in the beautiful state of Arizona. “The recent research suggests that almost 80% of Americans are Vitamin D deficient.  Isn’t that amazing? We are not getting enough sun exposure.  Most would say that living in Arizona gives us a benefit, and so none of us should be worried- because we get lots of sun!  However this isn’t true.  Most of us try and stay OUT of the heat, and when we do, we lather up the sunscreen that blocks the UV rays that create the Vitamin D.”

So how can we replenish that Vitamin D we need so bad? With the Stronger Faster Healthier SO3+D3 (Super Omega 3 + 1000 iu Vitamin D3)!

Why is D3 so important anyway?

  • Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
  • “Rickets” is the name of a bone-wasting disease caused by vitamin D deficiency.
  • Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
  • Vitamin D is used around the world to treat Psoriasis.
  • Vitamin D deficiency causes increase of colds and flu’s.
  • Vitamin D deficiency causes preeclampsia.
  • Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
  • Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
  • Your risk of developing serious diseases like diabetes and cancer is reduced 50% – 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
  • The majority of infants with vitamin D deficiency (78%) present with seizures.
  • Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Make sure you stock up today at CrossFit Scottsdale or order online! 1 bottle of the 10oz formula lasts 60 days!!


United States Weightlifting Certification

CrossFit Scottsdale is hosting the USAW Olympic Lifting Certification on August 17th and 18th. If you are interested in becoming Olympic lifting certified, please visit this link to register through USAW and sign up at CrossFit Scottsdale. Take advantage of this certification and become more efficient in your Olympic Lifting skills. Classes at CrossFit Scottsdale on August 17th will be at 8am and 9am only!


Muscle Ups: From Mystery to Mastery


Programming for Thursday, July 25, 2013

There are 101 different methodologies to condition the body to be able to perform the coveted muscle up. No matter how elusive this skill may seem right now, through practice all is possible. In todays skill portion of class we will be practicing on the rings to strengthen the necessary muscles for this movement, and to establish the essential motor patterns needed to turn the muscle up from mystery into mastery!

3x sets
Lunge + inch worm + leg swing + push up down dog/up dog
Ring work:
Row + false grip + muscle up transition + dips + tucks + l-sit
Work to heavy triple back squat
5 min AMRAP
LIFE: 5 Burpee + 5 box step ups each side 24″/20 + 5 hand release pushup
FITNESS: 5 Burpee + 5 box jump 24″/20 + 5 hand release pushup
SPORT: 5 Burpee + 5 box jump 30″/24″ + 5 hand stand pushup

Flexibility RX Workshop

FlexibilityRx is a system of Flexibility Training that will provide you with a simple formula to Turn FLEXIBILITY into PERFORMANCE.   The ‘PR-Formula’ consists of properly assessing flexibility, ‘FLOW’ing into your stretches, before retesting your flexibility by setting a ‘PR’ in your workout. By understanding why, where, when, and how to stretch you will no think of stretching as just part of your warm-up – you will be stretching to increase your strength, speed, and power for your workout.  The ‘FRX Method’ makes stretching simple, efficient, and effective by providing you with flexibility assessments, stretch routines for the squat, press, running, and recovery and a method of stretching called “FLOW’.

Join Kevin Kula on August 1st from 8-9:30am.


You Know What Time It Is! WOW!


Programming For Wednesday, July 24, 2013

WOW! Is it Wednesday already?  Now that we have all recovered from the last WOW we can press on with determination and strength to test ourselves yet again! With this week’s descending rep scheme, know that as you complete each set that the next will feel like you’re being let off the hook!  Move with that attitude throughout the workout and just might surprise yourself with your final time.

50 unbroken double unders + 5 unbroken muscle ups
40 unbroken double unders + 4 unbroken muscle ups
30 unbroken double unders + 3 unbroken muscle ups
20 unbroken double unders + 2 unbroken muscle ups
10 unbroken double unders + 1 unbroken muscle ups
50 unbroken single unders + 5 strict pull ups
40 unbroken single unders + 4 strict pull ups
30 unbroken single unders + 3 strict pull up
20 unbroken single unders + 2 strict pull up
10 unbroken single unders + 1 strict pull up
50 single unders + 5 jumping pull ups
40 single unders + 4 jumping pull ups
30 single unders + 3 jumping pull up
20 single unders + 2 jumping pull up
10 single unders + 1 jumping pull up

Why Water?


Programming for Tuesday, July 22, 2013

Our bodies are made up of 60% water. If we don’t keep ourselves properly hydrated our body is unable to sustain our activities at optimal levels. This is especially true for the folks at CrossFit Scottsdale, who are no stranger to pushing their bodies to their physical limits. Muscles depend of proper hydration to function. Without it, the muscles’ cells become shriveled, causing performance to suffer. As if that wasn’t bad enough, lack of water consumption can slow muscle recovery when we are feeling sore.  To avoid these negative side affects, be sure to drink water throughout the day — both before and after your workout. Your muscles will thank you for it!


Dynamic movement
Push press 5. 3. 1
Strict press 5. 3. 1
400 Meter run, then…
12 min AMRAP
10 Box jump overs 24″/20
20 Sit ups

The White Moment


Programming for Monday, July 22, 2013

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, The White Moment, and you will work very hard for years just to taste it again.”

– Yuri Vlasov, Soviet Weightlifter


Front Squat + Max calorie row for 25 sec, x5
*3 min rest between sets
Strict pull up + Max mountain climber for 25 sec, x3
* 2 minute rest between sets
5/7/10 burpees AFAP EMOM
LIFE: 10-12 Front squat + 8-10 ring rows + Burpees 5
“To improve the quality of your life”
FITness: 8-10 Front squat + 5-8 Negative pull ups+ Burpees 7
“To be faster, stronger, fitter than yesterday”
SPORT: Front Squat + 3-5 Strict/weighted pull ups+ Burpees 10
 ”We will die for points, in any sport”

FIT for the 5th (Anniversary)

Are you signed up for the FIT for the 5th FITness challenge at CrossFit Scottsdale? You should be! Check out the workout and sign up at the gym!! We want as many of you to participate as you can! If you want to participate, but need to make up the prelims or the finals, please email

Fit for the 5th


Band Practice at CrossFit Scottsdale


Programming for Saturday, July 20, 2013

Maybe you are planning to take your L1 test this upcoming Thursday, or perhaps it is on your list of long term goals. Maybe you have been a proud owner of the coveted White Band for some time now. Regardless of which camp you find yourself in, today’s partner programming puts a whole new spin on the L1 test workout!  When formally testing, each skill is performed one at a time with rest between each sequential task. And of course you rely on only yourself to complete everything. Not today! Today there will be no resting until the job is done! Working in teams of two you will complete each consecutive task as fast as possible, while only one person works at a time. For those who have yet to earn the White Band, this workout will be excellent practice!


Push Ups: 40M 40W(knees) consecutive
Sit Ups: 65
Squats: 80
Burpees: 20
Hand Stand Hold (70 sec)
Thrusters: X15 consecutive 75/55
Wall Balls: X15  consecutive 20/14
Push Press: X15 consecutive 75/55
Jump Rope: 500 singles or 15 double unders
Box Jump: X20 at 20″ consecutive jumps
400M Run: under 1:45/1:55

Are You Ready to Level Up?


Are you ready to level up your fitness? Thursday, July 25th at 7pm is the Level 1 Test at CrossFit Scottsdale. You’ve been coming to class, you’ve been working on your skills, and you have experienced the WOW, now is the time to put yourself to the test. At CrossFit Scottsdale, you are constantly putting yourself in the way of new challenges and obstacles you never thought you could accomplish…and yet, you do. Level Testing is another aspect of our gym to help you reach your goals and be the best version of yourself you can possibly be.

If you are ready to take on the Level 1 Test and receive your White Band, then check out your Success Journal and see what skills will be tested. Schedule some one on one time with a coach and get yourself prepared physically and mentally.

See you there!

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