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!

Achieve Goal, Set New One, Repeat

 

Programming for Wednesday, May 22, 2013

No matter where you are in your fitness journey, there are always new heights to reach and goals to set.  That is why at CrossFit Scottsdale we program benchmark workouts like the one for today, so that you can track your progress, document it, and then try and beat it. That is just the name of the game in our gym.  Achieve a goal, set a new one, repeat.

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WARMUP
Run/Row/AIR/Jump/Dynamic movement
Barbell progression clean and jerk prep
TEST YOUR FITNESS
30 clean and jerks for time

Memorial Day Hero Workout

Please join us in honoring the heroes of our past, present and future at our annual Memorial Day workout on May 27th at 8am, 12pm and 5pm. These are FREE classes and open to ALL levels of fitness. As we push through the challenging workout “Murph”, we remember the men and women who died fighting for our freedom, then men and women who are fighting today, and the men and women who will fight tomorrow.

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Sweat in Solidarity with Heroes

 

Programming for Tuesday, May 21, 2013

What better way to honor the great fallen heroes of our country than by standing in solidarity with them in great strength, sacrifice, and commitment?  Join us at CrossFit Scottsdale on Monday the 27th to celebrate Memorial Day with a Free Hero Workout.  Classes will be held at 8am, 12pm, and 5pm only, and teens are welcome to participate. May our sweat and soreness be a symbol of our gratitude and remembrance for all the lives lost and heroes born during the great battles of our shared history.

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SKILL
Muscle-up Progression
STRENGTH
Three Rounds
Deadlift 5,5,5
Air Squat x21
CONDITIONING
Ten Rounds
Deadlift 10x (135/95)
Push-up 15x

Work Hard in the Gym, Eat Clean in the Kitchen

 

Programming for Monday, May 20, 2013

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Don’t forget to compliment the work you do in the gym with the decisions you make in the kitchen! Our ancestor’s lives may have been shaped by the demands of a primal lifestyle, but in modern day society our lives depend on it! Work hard, lift heavy, and eat clean people!

STRENGTH
A1. Seated Press (3×8 barbell only) then 5-5-3-3-1-1
A2. Goblet Squat 10-10-5-5-3-3 for distance immediately after
A3. High jump (squat stance/fingers touch floor and jump AHAP)
:30 sec Rest : 2 min
Repeat 3-5 rounds
CONDITIONING
LIFE : 1000 row + 400 run + 100 single jumps
FITNESS : 1600 meter row + 800 run + 300 singles or 50 double unders
SPORT : 1600 row + 800 plate run + 250 double unders

CrossFit Scottsdale’s “Lil’ Beasts” Summer Health and Fitness Kids Camps

Schools are letting out and the kids are ready for summer! Why not do something for them this year that they will carry for the rest of their lives?! Sign them up for the Lil’ Beasts Summer Camps at CrossFit Scottsdale. Your “Lil’ Beasts” will learn about fitness, nutrition and how to live a healthy lifestyle. They will participate in fun and healthy activities, water day, learn how to make (and eat) healthy snacks and how to make positive and healthy choices when it comes to fitness and goal setting. Watch your kids grow and learn this summer and take their new love of fitness into the new school year!

To register your kids, please click here for more information. You can sign up online or call us at 480.922.3253.

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The Power of Team Workouts

 

Programming for Saturday, May 18, 2013

There is something strangely powerful about a team workout.  At CrossFit Scottsdale, we are well-acquainted with struggling through a workout, only to find the strength to finish within the cheers an encouragement from our coaches and peers.  But in a team workout, a whole new element is added when others are relying on us to give it our all. In a team workout, we know that the fate of the team rests on our shoulders, and it is up to us to rise to the occasion for the good of all.  In such a scenario we are able to dig to new depths and achieve feats greater than we ever thought possible, all thanks to the people working out along side of us.

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SKILL
Hand Stand Pushup
Toes to Bar
TEAM CONDITIONING
2K row
100 Burpee over rower
80 Sit ups
60 Handstand Pushups
40 Toes to Bar
20 Ring Dips or Muscle Ups
All: 10 Unbroken Double Unders or 50 Unbroken Singles
*Teams of 3. Only 1 person can work at a time except for jump rope.
*All team members must do unbroken to finish

Make Saturday Morning Delicious! Paleo Pancake Recipe.

Are you hungry? Do Saturday mornings mean a big breakfast for you and your family? If the answer is yes, (and even if its no) check out this YUMMY Paleo Pancake recipe!

Ingredients:

6 eggs (room temperature)4 tbsp organic raw honey
2 tsp organic vanilla extract
1/2 c unsweetened vanilla almond milk*
1/2 tsp baking soda
1/2 tsp Himalayan pink sea salt
2/3 c organic coconut flour
1/3 c tapioca flour
1 1/2 tsp pumpkin pie spice
1 tsp cinnamon
1/3 c water
coconut oil/ghee/grass-fed butter
optional: 1/3 c chopped nuts of choice

*substitute regular almond milk or coconut milk

Directions:

Beat eggs in a large mixing bowl. Add the remaining wet ingredients {except the water}. In a separate bowl, mix together the dry ingredients. Slowly stir the dry ingredients into the wet ingredients. Once mixed, let the batter sit for about 10 minutes to allow the coconut flour time to thicken. Add the water to the batter and stir to incorporate. Depending on desired consistency and how long you let the batter sit, you may want to add a little more water than called for in the recipe. Add 1/2 tablespoon coconut oil, ghee or grass-fed butter to a pan and place over medium heat. Using a large spoon, add batter to the pan to form pancakes. Pan-fry until each side is golden brown {3 to 5 minutes each side}. Repeat with remaining batter, adding more coconut oil/ghee/grass-fed butter to the pan for each batch. Serves 5.

Topping Suggestions:

Chopped berries, nuts, nut butter, raw honey, molasses, maple syrup

{Special Choice}:

Empty bag of frozen berries into a small saucepan and place over medium-low heat while cooking pancakes. Use a spoon to break up the fruit occasionally as it heats and melts. Eventually, this will make a warm, chunky fruit “sauce”. Spread almond butter onto the pancakes and top with a large spoonful of warm fruit sauce to make one heck of a peanut-butter-and-jelly pancake-wich. Mmmm.

Nutrition Facts {per serving}:

395 calories. 11 grams protein, 31 grams carbs, 8 grams fat

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Friday Fatigue

 

Programming for Friday, May 17, 2013

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After a long week and today’s workout this picture is probably no exaggeration of what you feel like! Enjoy your weekend!

WARMUP
3×15 push up, sit up, air squat
STRENGTH
EMOM for 10 Minutes
3 Hang, Power, or Squat Clean
CONDITIONING
50 Push press for time
LIFE : Barbell
FITNESS : 95/65
SPORT : 135/105
*3 bar over burpees every drop

Mighty Mud Mania 2013 – Participation and Volunteer Opportunity!

Mighty Mud Mania is the City of Scottsdale’s signature summer event! Mighty Mud has been a valley favorite for 37 years, offering mud obstacle courses for community members of all ages. This is the perfect event to connect with and support the community.

This year, CrossFit Scottsdale will be there to volunteer with the kids! We are looking for 20 volunteers to come out and participate and help the kids through their muddy and fun obstacle course! This is a great opportunity to be part of something fun and give back to the amazing community of Scottsdale. To volunteer, please sign up at the gym or email Ashley@CrossFitScottsdale.com

Date and Time
Saturday, June 8, 2013
7:30am arrival

Location
Chaparral Park
5401 N Miller Rd, Scottsdale, AZ 85250

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