Who’s Ready For The Orange Band?


CrossFit Scottsdale Level Bands

Programming for Tuesday, May 28, 2013

Do you have what it takes to graduate from the White Band to the Orange Band? If you have put in the necessary work, and feel you have the mental strength and determination to be victorious, then join us at CrossFit Scottsdale this Thursday at 7:30pm to test for your L2 Band! The folks who decide to test themselves against this strenuous assessment of fitness are going to need some moral support and motivation.  So even if you already have your Orange Band, or aren’t quite ready to test, your presence on Thursday night is just as important to cheer these athletes on!  Good luck to all of our testers!

WARMUP
1000 m Row
STRENGTH
A1. Front Squat — build to a heavy single
A2. 21 Situps — after each front squat
SKILL
B1. HSPU Progression (inverted, box, bench, wall, free standing)
B2. 45 second plank hold after each set/attempt
WORK
Hand Release Burpee
LIFE – 5 EMOM for 7 minutes
FITNESS – 7 EMOM for 7 minutes
SPORT – 10 EMOM for 7 minutes

 

Memorial Day Hero Workout

 

Programming for Memorial Day, 2013

What better way to honor our fallen heroes than to sweat in solidarity with the struggle and sacrifice that they have made for all of us?  So whatever your plans are for this Memorial Day — A barbecue, a memorial service, or just spending time with loved ones — please come join us for this free class at 8am, 12pm, or 5pm in honor of US Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28, 2005. Gyms around the country will be completing this workout in this soldier’s memory;  come be a part of this effort of great remembrance.

HERO WORKOUT “MURPH”
1 Mile Run
100 Pull-ups
200 Sit-ups
300 Air-squats
1 Mile Run

MurphGrave

RIP Lt Murphy. Thank you for all that you have sacrificed.

 

Reminder: Memorial Day Hero Workout

Classes will be held at 8am, 12pm and 5pm ONLY on Monday, May 27th. (Boot Camp will be starting it’s new time at 6am). We will be observing Memorial Day by completing the workout “Murph.” These are FREE classes and open to ALL levels of fitness. Visitors are welcome.

Strength Born from Breaking Through our Breaking Points

Programming for Saturday, May 25, 2013

The point where you feel like you are ready to quit is where the most brilliant progress is created. In today’s workout when you begin to feel the pang of fatigue — if not utter exhaustion — will yourself to push just a little bit harder.  You can do this, and tomorrow you will be stronger for it.

StrengthFromWeakness

 

WARMUP
Dynamic movement
Weighted squat holds
STRENGTH
Front squat 10, 8, 6, 4, 2
POWER
Knee Jumps
Squat Jumps
Tuck jumps
CONDITIONING
8 min AMRAP
LIFE: 5 Hang Power Cleans, 10 situps, 20 Air Squats
FITNESS: 5 Power Cleans,  10 plate sit ups 25/10, 20 jumping air squats
SPORT: 5 Squat Cleans, 10 plate sit ups 45/25, 20 jumping air squats

New Time for Boot Camp at CrossFit Scottsdale

Boot Camp at CrossFit Scottsdale has been a HUGE success and version 2.0 is right around the corner! So what are you waiting for? Summer is here and it is time to bring your sexy back! Visit www.CrossFitScottsdale.com to sign up! Starting Monday, May 27th, Boot Camp will now be from 6am-7am. For more information, please call us at 480.922.3253.

bootcamp

Guest Days

Have your friends or family been asking you what you have been doing to get in shape? Are people curious about what this “CrossFit thing” is? Well now you can share the secret to your success by inviting your friends and family to Guest Days at CrossFit Scottsdale! Bring a friend and save a life! Guest Days will be held June 4th – 6th during all classes. Classes during Guest Days are open to ALL LEVELS so there is no excuse! Show them how an intense and challenging workout can also be FUN and rewarding! Give the gift of health and fitness by introducing them to CrossFit Scottsdale! Pick up and invitation at the gym to give to your guests!

Summer Guest Days 2013

days

Spread the Word to Spread Optimum Fitness

 

Programming for Friday, May 24, 2013

Do you have friends or family who are constantly complaining about their same old boring workout routine?  Or maybe you have loved ones who desperately need to get healthy, but need a little push and motivation to get started.  You have probably had several conversations trying to convince these people in your life to come experience CrossFit Scottsdale, knowing that once they give our gym a chance, they will be hooked!  Well here’s a great opportunity to give your loved ones the push they need — Tomorrow at 11am we are offering a free introductory session, detailing how to get started with CrossFit Scottsdale, explaining what we do and why we do it, and giving people their first taste of a CrossFit workout.  Spread the word to spread the benefit that CrossFit Scottsdale can bring to your friends and family who need it!

WARMUP
Jump Rope 10 minutes
PVC mobility
Snatch Progression
CONDITIONING
12 Minute Time Cap
7x7x7 Power Snatch
Box Jump/Step Up: 30/24, 24/20

Inspiring Success

 

Programming for Thursday, May 23, 2013

At CrossFit Scottsdale we expect excellence from ourselves — in our coaching, our programming, in everything that we do — so we can inspire you to do the same for yourself, in the gym and in your everyday life. We push you to your limits so that you know you are capable of of more than what you perceive your limitations are. We put obstacles in your way and tell you that success is the only option so that you learn that you can overcome any obstacle.  At CrossFit Scottsdale we do more than train athletes in physical performance, we inspire human beings to reach their full potential.


Inspire others

WARMUP
75% for 7 minutes:
Bear Crawl
Crab Walk
Lunge
STRENGTH
Curtis Ps 5,4,3,2,1
Strict Pull-up 5×5
TEST YOUR FITNESS
1600 Row

Group Introductory Session

Don’t forget! This Saturday, May 25th at 11am is our FREE Group Introductory Session. Take a moment to think about your life. Are you ready to make a change? Are you ready to be the best YOU you can be? Are you ready to get serious and take charge? Then join us as we take you through and intro session at CrossFit Scottsdale!

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