SICFIT Scottsdale Presents USAW


Programmin for Saturday, August 17, 2013

If you want to get this killer workout in today you are going to have to wake up early for it! Classes are limited to only the 8am and 9am time slots only today, as we have a class full of olympic lifting junkies to make room for come noon-time. To everyone enrolled in the USAW certification class, we wish you luck and can’t wait to hear about what you learn!


Thruster + Pull up
LIFE: 9x barbell thrusters + 9 ring row pull ups + walking rest 2 min, repeat x5
FITNESS: 15x thrusters 65# + 15x jumping pull ups + walking rest repeat x4
SPORT: 21x thrusters 95# + 21 kip/butterfly pull ups + walking rest x3

Rest Rx


Programming for Friday, August 15, 2013

The notion that needing to rest is an indication of weakness couldn’t be further from the truth. Rest allows our bodies to refuel themselves, to build itself back up, and to come back stronger than before. Experience the power of rest in today’s workout and consider how is resting for just one minute reboosts your energy, imagine what resting from consecutive days of training can do. Rest is not the weak, but rather for those who want to experience their body’s full potential.


Partner stretch + band mobility + foam roll
Dynamic warm up
1 Minute each, 3 rounds
Lunge + burpee  + plank hold + jumping pullup + handstand hold + rest

SICFIT Team Spirit


Programming for Thursday, August 15, 2013

Working out as a team is an unparalleled experience. Suddenly, the effort you put into each pull, press, push, and squat matters to not just you, but to your teammate as well. Suddenly, we become personally and emotionally invested in the experience of another person — their successes and failures are your successes and failures. Suddenly, your daily workout becomes more than a source to build physical strength and endurance, it becomes a source that builds and fosters human communal spirit.



500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 50%
5 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 80%
10 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 100%


WOW! Is it Already Wednesday?


Programming for Wednesday, August 14, 2013

This weekly test of fitness will have you jumping for joy… once it’s over that is! With three minutes on the clock, and at the call of “3, 2, 1, GO!” you will have one task, and one task alone — box jumps! While this task may be simple, the execution will be no less difficult than even the most complex conditioning regimens. There will be a bit of strategy involved too, as your score is your number of reps multiplied by the hight of the box you select. Choose wisely and let’s get to jumping!


Mobility work + plyometrics
Box jump technique
Bench press 10, 8, 6, 4, 2
15x Sit ups after each set above
3 Minute max box jump/step ups
Score =  reps x height

Stretch of the Week

Trying to find more range of motion in the shoulder? A tight Latissimus Dorsi might be the problem area to target. Try these mobilizing stretches on for size this week and then experiment with the results!


When Life Gets you Down… Deadlift it Back Up!


The Deadlift. Such a simple concept. All it is, is picking something up off the ground. However, when executed exceptionally well — with proper technique, efficient energy transfer, and with an attitude of unbroken determination — the deadlift becomes an act of empowerment, enabling you pick up any obstacle that should lie on the ground before you obstructing your path.  Lift on brothers and sisters in fitness!

Never too old to be empowered by a heavy deadlift!

Never too old to be empowered by a heavy deadlift!

1 Minute each: walk + jog + run
Dynamic movement
LIFE: 8-10
45 Seconds max hand release push ups, then…
Lunge 50 steps + 5 burpees 3x rounds, then…
1k Row for PR

Celebrate 5 Years of FITness Success!!


Please join us as we celebrate 5 years of success at CrossFit Scottsdale.

Please know that the last class on August 23rd will be the noon class, but during the week of the Anniversary Party, we are offering UNLIMITED week to all students of CrossFit Scottsdale. With all the events going on this month we want to make sure you get the opportunity to get your workouts in!

Networking at CrossFit Scottsdale: CrossFit Connections

This Friday, August 16th at 9am is our CrossFit Scottsdale Connections Breakfast/Mixer. Breakfast will be catered by My Fit Foods and you will have an opportunity to showcase your business and connect with fellow CrossFitters. As a student of CrossFit Scottsdale, you are automatically eligible to be part of this networking community. For more information, please visit our CrossFit Connections page. We look forward to having you and your business at CrossFit Scottsdale!


CrossFit Scottsdale Makes Fitness Fun!


Programming for Monday, August 12, 2013

Many of us have found our way to CrossFit Scottsdale after becoming bored, burnt out, or unchallenged by our previous fitness routines. For others, their training at CrossFit Scottsdale may be just the beginning of their fitness journey. Regardless of the starting place, CrossFit Scottsdale has the power to ignite our health and wellness goals with enthusiasm and vigor. By creating an environment that is motivating, challenging, supportive, and FUN, working out at CrossFit Scottsdale isn’t just another chore on a to-do list, it is something you can look forward to!

High Intensity Interval Training at CrossFit Scottsdale


Double under progression
20 Minute AMRAP
LIFE: 5 Pushups + 6 bench pistols alternating + 7 pull ups rest  + 1 minute rest
FITNESS: 5 Handstand pushups +10 alternating pistols +15 pull ups jumping or strict
SPORT: 5 Handstand pushups + 10 alternating pistols + 15 pull ups

Rock on Rock Tape!

We just keep coming out with the coolest and most functional products for you at CrossFit Scottsdale. We presented you with RipFix that will help heal those annoying rips we get every now and then, and now we have Rock Tape.

RockTape is a special kind of tape known as kinesiology tape. First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance.

While the use of kinesiology is often associated with athletes such as Serena Williams, Kerri Walsh and Lance Armstrong, the reality is that RockTape is effective for the treatment of a wide variety of problems, not just sports injuries.

Rock Tape can be used for:

• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction

When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow. These are the two most critical aspects of increasing performance in almost any sport.



Thruster Inspiration and Information


Programming for Saturday, August 10, 2013

Need some thruster inspiration mixed with a little information? Well the first bit of this clip from the 2011 SICFIT London Throwdown Qualifier is just what the doctor ordered. Take notes, get pumped, and feel good about being part of this global community united by fitness!

Row clinic
2x 500 Meter row
*2 minute rest between sets
Heavy triple thruster off rack
* 5 minute rest, then… 
7 Minute AMRAP
5 Strict sit ups
10 Thrusters

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