New Protein Bars at CrossFit Scottsdale!


 CrossFit Scottsdale is now carrying OHMYBARS!

OHMYBAR is a natural, raw, dairy-free, grain-free protein bar designed to fuel athletes before a workout and help them recover after. Oh and they’re delicious!

No soy. No dairy. No grains. No crap. OHMYBARs are loaded with great quality ingredients for people and athletes who want nothing but the best.

OHMYBARs are made from Nuts, Seeds, Berries, Coconut and Honey.
The protein source for most flavors is Egg-White Protein.

Grab one before or after your next WOD at the gym, they are in the fridge and make a fast, and easy meal on the go!


Test Your Success


Programming for Monday, April 22, 2013

The time has arrived once again for you to put all of your hard work to the test to see just how far you have come! This Thursday, CrossFit Scottsdale will host the Level 1 Test at 7pm, for all athletes who prove themselves ready to take on the challenge.

Today’s programming is all about practicing the movements that you need to master in order to earn the White-Band! There are 11 exercises in the L1 test.  You are free to choose any 10, and you must pass with at least a 70%. See the below qualifying numbers to mentally prepare yourself for the challenge that lies ahead!

Whether you make the cut or not, this test will still reveal to you how far you have come in your fitness journey, and give you a clear view of where to place your goals. Whether you plan to go for the Band on thursday, or come out to judge and support those who do, know that the real success is to be found in your determination to keep showing up!


Push Ups: 40M 40W (strict or scaled) consecutive
Sit Ups: 65 in 2 min
Squats: 80 in 2 min
Burpees: 20 in 1 min
Hand Stand Hold: 70 sec
Thrusters: X15 consecutive 75M 55W
Wall Balls: X15 consecutive 20M 14W
Push Press: X15 consecutive 75M 55W
Jump Rope: 500 singles or 15 double unders
Box Jump: X20 at 20″ consecutive jumps
400M Run: under 1:45M 1:55W

CrossFit Scottsdale at Pat’s Run!


Congratulations to all of the students of CrossFit Scottsdale who showed up and completed the Pat’s Run this morning!  All proceeds from the race goes to the Pat Tillman Foundation. The Pat Tillman Foundation is a national leader in providing resources and educational scholarship support to veterans, active service members and their spouses. The Tillman Military Scholars program aids all veterans, specifically the ever-growing population of veterans of Post-9/11 conflicts.

Thank you to all of you who showed up, to not only represent CrossFit Scottsdale, but to run in honor of the amazing Pat Tillman, and everything he did for our country.

4.2 Mile Race Time:

Bill Dittman             27:56

Sean Nugent            30:06

Joe Atkielski            32:43

Michael Fischer      32:59

Johnny Grenz          33:19

Brandon Richards  35:22

Stefanie Davis          36:11

John McKeever       38:21

Deric Andre             38:39

Marcia Sistek           40:42

Mary Arabyan          40:42

Mary Holt                  40:48

Ashley Richards       40:49

Erin Wellendorf       42:38

Mike Wellendorf      42:38

Paul Westphal           48:00

A special thank you to Dr. Vella and The Orthopedic Clinic Association for sponsoring the CrossFit Scottsdale crew and donating 20 registrations for the cause!


Snatches, Burpees, and Wall Balls, Oh My!


Programming for Saturday, April 20, 2013

Workouts like today’s only continue to get harder and harder as the clock ticks on.  Be sure to keep track of your reps and rounds (because no body likes doing extra burpees by mistake!), to find a steady rhythm that you can sustain, keep on breathing, and most importantly, have fun!


Find yourself having trouble counting your rounds when you can barely catch your breath?  Try saying the number of each round your complete out loud.  This extra cognitive and motor action can help you recall your rounds without expending extra energy or time!

Med Ball Fun
Toss, Slam, Wall Ball, Carry, Thruster, Sit-up
Hang Power Snatch
Work up to three unbroken reps
1 Hang Power Snatch
1 Burpee
10 wall balls
2/2/2, 3/3/3… 10/10/10
3 of each AMRAP 7-10 min


Warmup Harder than Most Workout!


Programming for Friday, April 19, 2013

Today, like many other days at CrossFit Scottsdale, you can leave the gym with a smirky smile of satisfaction that your warm-up is the entire workout for some of our big-box-gym-going buddies! Better yet, maybe that grin is a silent congratulations to yourself because that big-box-gym-goer used to be you! Rock on, Athletes!

Row/Run/Air 3,2,1,2,3
Push-up/Sit-up/Air Squat 10x after each piece
Handstand Push Up Progression
Rope Climb
50 Sit-ups
50 Jumps (single/double)


The Two Most Powerful Words: Can and Can’t

Programming for Thursday, April 18, 2013

CrossFit Scottsdale Athlete’s know that the power of their bodies depends on the power of their minds — There is no place for “can’t” in fitness training!

Thrusters from Rack 4-6
Pull up
LIFE: Ring Rows (banded negatives 10-12 )
FITNESS: Strict Pull-ups (max rep)
SPORT: Weighted Pull-ups (3-5, 4 rounds with 3 minute rest)
10 Minute AMRAP
45 Second Plank Hold
5-10 Burpees
5-8 Strict Dips

Experience the 24 Hour WOD at CrossFit Scottsdale

24 Hour WOD cropDo you think you have what it takes to conquer 24 hours of physical and mental toughness? At CrossFit Scottsdale, we KNOW you do, so now is the time to prove it to yourself during our 24 Hour WOD!April 26th at 6pm to April 27th at 6pm….which means it’s just around the corner which means you need to get signed up now! No more excuses!SIGN UP HEREShare this with friends and family! Bring the whole crew!!Push yourself, test those limits, and more of all, HAVE FUN! Check out some of the pictures from our very first 24 Hour WOD!


Buy Your Yoga Mat at CrossFit Scottsdale!


What would Yoga be without your very own YOGA mat?

CrossFit Scottsdale is now selling Yoga Mats! This blue mats comes with a black mesh bag for easy carrying and travel.

Pick yours up today at CrossFit Scottsdale for only $20.00!

Buy your own mat and be sure to join us at our new Yoga Classes!

Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am and are a part of your CrossFit Scottsdale membership.


Fun in Fitness and Fitness for Cause



Programming for Wednesday, April 17, 2013

Looking for something fun to do this weekend that the whole family can enjoy?  Why not join in with your CrossFit Scottsdale Family in Fitness and rep for the Black and Yellow at the 9th Annual Pat’s Run?! Participation in the 4.2 mile walk/run (as well as the kids’ .42 mile walk/run) not only honors Pat Tillman’s great sacrifice to our country, but all the proceeds will directly support the Tillman Military Scholars program.  Space is limited. Register today!

4 Minute Row
3 Minute Jump Rope
2 Minute Run
1 Minute Burpee
Hang Clean build to a heavy single >10 min
LIFE: 1k Row + 25 Air Squats + 10 Hang Cleans + 25 Air Squats + 10 Hang Cleans
FITNESS: 2k Row + 25 Pistols + 25 Hang Cleans
SPORT: 2k Row + 50 Pistols + 30 Hang Clean #225/135


Level 1 Test

If you are ready to step into a higher level of CrossFit training at CrossFit Scottsdale and would like to test your skills, join us and fellow CrossFit Scottsdale students for the Level 1 White Band Test on April 25th at 7pm. Level Testing is an important component to CrossFit Scottsdale because it gives students an opportunity to set goals for themselves and strive for them. Whether you are brand new to CrossFit Scottsdale, or you already have your White Band, please come out and cheer on those who are testing!

CFS Bands

If you are planning on testing, or just curious as to what is in involved in the Level 1 Test, check your success journals for more information on what skills you will be tested on, and don’t forget to schedule some one-on-one time with a coach before the test if there is an area you would like to work on!

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