Back Squats for Brute Strength


Programming for Tuesday, September 17, 2013

The back squat is a lift of brute strength. While proper form is alway crucial, there is nothing overly technical about it and the skill transfer demands are minimal. With all this being said, the strength we cultivate through back squat will support and make stronger our other more complex lifts and movements. Strengthen your back squat, and your other lifts will follow.

back squat diagram

3 Rounds
300 run
1 Minute squat hold
1 Minute of air squats
Back squat
3×20, 2×10, 1×8, 1×6, 1×4, 1×3, 2×10
LIFE: Barbell/PVC
SPORT + FITness: Ascending weight, begin with barbell
LIFE: 10 Sit ups + 10  jumping jacks, x10 rounds
SPORT + FITness: Sit up + jumping jacks, 50, 40, 30, 20, 10

FlexibilityRX at SICFIT Scottsdale


Programming for Monday, September 16, 2013

Many of us speak of the importance of flexibility. We understand that increasing our range of motion will benefit our execution of OLY lifts, gymnastics exercises, and all sorts of functional movements. But how many of us put this wisdom into practice? Well whether you do or don’t practice what you preach, tonight’s Flexibility RX seminar will arm you with the stretches you need to maximize the work you put in here at SICFIT Scottsdale. Seminar begins at 7:30pm; we hope to see you there!
2k Row @ 80%
5 Minute walking rest
5 Rounds
10 Push ups + 15 dips + 20 double unders
5 Minute rest
1k Row for personal record

Raise Your Hand if You Love Wall Balls?! And By Love We Actually Mean Hate.


Programming for Saturday, September 14, 2013

Wall balls. We love to hate them and we hate to love them. With their heart-pumping, shoulder recking, and glute fatiguing power, they can truly make or break a workout. Today when you and your partner share in completing 150 of these menacing repetitions, try and breath through them and recover as much as possible as you wait for the ball to travel from the target back to your palms. With wall balls, the name of the game is smooth consistency. Stay positive and remember, all it takes is one wall ball at a time to get to 150!

Scottsdale CrossFit goes Balls-to-Wall


Buy in: 1k row

150 reps of each:
Wall balls #20/14, 10′/9
Weighted box step ups with kettle bell #55/35
Kettlebell swings #55/35
Pull upsCash out: 1k row


Go Heavy or Go Home


Programming for Friday, September 13, 2013

Lifting heavy is a relative concept. What is heavy for one athlete would not be an appropriate weight for another. Additionally, what is heavy for the same athlete can fluctuate form day to day, week to week, and year to year. Let us resolve ourselves today to find our own definition of heavy. This is how we get stronger my friends, one day at a time. 


10 Rounds, 3 each
Barbell progression
Deadlift, hangclean, front squat, push press
Hang power clean
Build to heavy double
3 rounds
Max distance row in 3 minutes
Rest 3 minutes between rounds

SICFIT Scottsdale Present Food as Fuel


Programming for Thursday, September 12, 2013

When conversation turns to nutrition here at SICFIT Scottsdale, you have probably heard words thrown around like, “paleo,” “primal,” and “bacon,”… lots and lots of bacon! Whether you are in the dark about these terms, or your are a paleo-pro, join us tonight at 7:30 for Food as Fuel. We will chat about the basics of the paleo lifestyle, and how this nutrition plan can help you achieve the goals you have for yourself. Use this free class to kickstart or reinvigorate your commitment to the dietary component of your fitness and wellbeing!


LIFE: 8-10
SPORT: 3×5
45 Second max hand release push up, 2 minute rest, 3 rounds
Lunge 50 steps + 5 burpees, 3 rounds
5 Deadlift + 21 double unders, 5 rounds
LIFE: Single jumps
FITNESS: 185/105, Double unders
SPORT 295/185, Double unders

Guest Days at SICFIT Scottsdale

With all the changes going on around us at SICFIT Scottsdale, one of the things that remains the same is how YOU, the students, are our biggest fans! Because you have seen success in your FITness you tell people, and the word spreads! So now, instead of just telling people how much fun you have at SICFIT Scottsdale, why don’t you show them!

Invite your friends, family, neighbors, coworkers and the server at your favorite restaurant to Guest Days at SICFIT Scottsdale September 24th – 26th. The student who brings the most guests will win a FREE SICFIT Scottsdale tee or tank!

Guest Days are open to ALL FITness levels, so let your friends know there is nothing to be afraid of! See our class schedule below!


Screen Shot 2013-09-10 at 10.49.42 PM

SICFIT Salute to the Heroes of 9/11


Programming for Wednesday, September 11, 2013

On September 11, 2001, our nation was wounded. To help heal the tragic scars, friends, family, neighbors, and strangers lent their time, resources, and shoulders to cry on. And though the wounds of 9/11 run deep and true, it also brought our nation together, united under genuine love, and compassion for one another. Today we remember this unity and honor the lives lost by uniting ourselves once again to not only heal our wounds, but to celebrate our strength.

The “Here’s to the Hero’s” memorial workout will be held at 7am, 8am, 5pm, and 6pm. These classes are free and open to the community, so brings your friends and family to share in the experience. Come workout alongside men in Women in Uniform, make a donation the the amazing 100 club, and get a free protein shake from DS Nutritions! Come check it out!


20 Minute AMRAP
9 Burpees + 11 pull ups + 21 kb swings
LIFE: 1 Round + 1 min rest, ring row 15-20 min
FITNESS: #55/35 Kettlebell, no bands
SPORT: #75/55 Kettlebell, with vest

Stretch of the Week


Barbell Respect


Programming for Tuesday, September 10, 2013

There is a certain respect one must have when approaching a barbell. It is a kind of salute to the power it possess and the power it demands. The barbell accepts only so much manipulation. The key to directing it’s its path is rather to manipulate your own self around it and to receive its weight with balanced, centered, and controlled poise. The barbell will accept nothing less.


A. Barbell progression barbell only, x3 rounds of 3
B. 3 Position power clean, 10 rounds of x1 rep each
C. Split Jerk off rack
LIFE: 8-10 push press
FITNESS: 5-8 push press
SPORT: Find heavy double push press

Epic Mondays at SICFIT Scottsdale

Programming for Monday, September 9, 2013

Many people don’t look forward to Mondays.  But Monday means we have a whole new week to achieve and excel! Perhaps you didn’t stick your nutrition plan or fitness regimen as well as you would have liked to over the weekend. Perhaps there was a personal or work project you didn’t quite finish last week. Well guess what!? Thanks to Monday we have brand new opportunities to be the best that we can be! Let’s go out there and be epic!



Dynamic movement
3 Rounds:
2 Minute row/run/jump rope
1 Minute air squat/push up/sit up
30 Second burpee, 30 second rest
A1. 5 Tough back squats (30 rest)
A2. 8 Strict dips (30 rest)
A3. 12 Strict push (30 rest)
A4. 4 run or row 150 meter sprint (2min rest)
LIFE: Barbell back squat/tempo ring row/tempo push up/AIR dyne 30 seconds
FITness: RX
SPORT: Deficit push up #25/15 plates

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