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

SICFITters Stick Together!


Programming for Saturday, September 7, 2013

The best things in life usually don’t happen when you are by yourself. And even when they do, they become even better once we share the experience with another. Why would working out be any different? The intensity and effort we put forth in a physical challenge instantly multiplies once a partner who is counting on us is added to the mix. This Saturday, see what you and your partner can achieve, together!

Today’s workout will be performed in teams of two. Each athlete must complete at least 10 reps of each movement before alternating, and the order of performance must remain the same from start to finish.


500 Row
30 Box jumps/step up (24/20)
500 Row
25 Medicine ball sit ups (20/14)
500 Row
20 Partner deadliftt (225/135/185 co-ed)
500 Row
15 Partner burpees
500 Row
10 Leap frog


September 11, 2013 “Here’s to the Heroes”


In honor and memory of 9/11, we will be holding our 4th annual 9/11 “Here’s to the Heroes” workout. This is a FREE event and we encourage friends and family to come and workout with us since classes are open to ALL LEVELS. Classes will be held at 7am, 8am, 5pm and 6pm. There will be a sign up sheet at the gym. Please call 480.922.3253 to reserve your spot!

20 min AMRAP
9 burpees + 11 pull ups + 21 kb swings
LIFE 1 round + 2 min rest for >15 min
FITNESS #55/35 no bands jumping ok
SPORT *wear a vest #75/55 C2B *chest to bar pull ups

The Whole Life Challenge starts THIS Saturday!

BE at SICFIT Scottsdale!!!
1. Spend a bit reviewing the rules and some tips and tricks
2. Take some measurements
3. Get our kickoff workout on (see below)
4. Coach Najla – field trip to the grocery store 
Kickoff Workout (for time):
400m run image
21, 15, 9
A1. KB Swing
A2. Burpees
A3. Pull ups
LIFE – 35/20# Ring Row
FITNESS – 55/35# Jumping
SPORT – 75/55#


Small Goals for Big Dreams

Programming for Friday, September 6, 2013

Setting concrete goals is a simple and effective way to direct your efforts towards your big-picture dreams! Maybe you imagine yourself one day competing in an athletic competition. Perhaps you want nothing more than to be an active part of your children and grandchildren’s’ lives. Each small goal we set for ourselves will help us paint the big picture of our dreams in to our reality!


3x Rounds of 3
Barbell progression
Thrusters and dips
LIFE: 8-10 Thrusters + strict push ups
FITNESS: 5-8 Thrusters + bar dips
SPORT: 2-4 Thrusters + 3-5 weighted dips
8 Minute AMRAP
250 Meter row + 7 thrusters
LIFE: Barbell
FITNESS: 75/55
SPORT: 115/85

Jumping Rope: Timing, Coordination, Balance


Programming for Thursday, September 5, 2013

Jumping rope is all about timing, coordination, and the ability to loosen up while still maintaining a stable body position. Without relaxed shoulders and wrists, we will not be able to swiftly and effortlessly swing the rope around our bodies. But with out maintaining a solid core we will become sloppy and likely obstruct the path of the rope. In a sense, jump rope is about finding the balance between steadiness and ease. Can you find it?



Front Squat
LIFE 8-10
3x rounds

3 Minute jump rope
1 Minute sit ups
2 Minutes jump rope
1 Minute sit ups
1 Minute jump rope
1 Minute sit ups
LIFE: 30 Seconds of jump rope, 30 second rest. 30 Seconds of sit ups, 30 second rest >6 min
FITNESS: Last 30 seconds of each round practice doubles
SPORT: No abmat sit-ups, sets of x25 unbroken doubleunders

SICFIT WOW Wednesday


Programming for Wednesday, September 4, 2013

This week’s WOW will measure many different types of strength. Physically, it will measure the endurance of our core, the strength of our shoulders, and our ability to stabilize in a horizontal or upside down position. Mentally, it will asses our ability to remain calm, steadfast, and determined to keep holding on when everything inside of us is begging us to drop to ground. Emotionally this week’s WOW will test the positive or negative psychological fuel you feed yourself during strenuous work. Put all of this together and the SICFIT WOW is more than just a physical fitness test, but rather a fitness test of your entire being.


Partner stretch
PAC mobility
Band stretch
Down dog/up dog
Handstand pushup progression
LIFE: Max plank from elbows
FITNESS: Max handstand hold against wall
SPORT: Max handstand push up from abmat

Stretch of the Week



It’s Almost Here!


The Whole Life Challenge Starts this Saturday @ 9am


So what do you get….?

On top of being allied into a super awesome community

…that pushes for your excellence

…that supports your lifestyle change

…that you can share recipes and ideas with

…that you workout with everyday and will get to know even better


Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK



Yeah on top of all that you also get:


Free lunch bags from SICFIT Scottsdale

Access to F3 foods

A kickoff workout

Measurements to mark the start of your success

10-20% of all retail in SICFIT Scottsdale

Extra events like grocery store trips and hikes


Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK



Challenge Starts Saturday the 7th at 9 am


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