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!

The Balanced Athlete


Programming for Tuesday, April 16, 2013

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

At CrossFit Scottsdale, we are well-aquainted with work-outs like the one on the agenda for today — where push as hard as you can to finish as fast as you can is the name of the game.  Many of us can look in the mirror or check in with our heath-stats to find evidence of the effectiveness of this type of workout — we are stronger, fitter, healthier, and happier.

But how many of us have tried to find these same results in a workout of a different kind? One that is much slower, more sustained, controlled, but just as difficult? How many of us are willing to challenge ourselves to find complex movement within stillness, to find strength within gracefulness, and to align ourselves with the balance between effort and ease?

If this type of challenge strikes a cord within you, then our newly offered Yoga classes are calling your name.  Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am  and are a part of your CrossFit Scottsdale membership. Come check it out and see for yourself the power you can cultivate using only your body, your breath, and your mind.




Who do you want to be at CrossFit Scottsdale?!?!


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


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



Empower Yourself! Lift Something Heavy!


Programming for Saturday, April 13, 2013

There is nothing more empowering than lifting something heavy!  The power that is stored within our own bodies is absolutely, and without question, designed to be expressed.  This is why we feel so brand new and refreshed when our muscles are aching and we lay drenched in a stream of our own sweat. Using our bodies in the way they were designed to be used makes us stronger, more adaptable, and increasingly capable human beings.  Let’s get better today folks, one lift at a time!

Clean and Jerk
Barbell Progression
Build to Heavy Single
12 Minute AMRAP
Clean and Jerk (90% of single)
1 Small Lap

Special shout out to all the strong ladies not afraid to throw around some weight!




Fun Friday Fitness

 Healthy Motivation in Scottsdale

Programming for Friday, April 12, 2013

2K Partner Pow
*partner olds bottom of squat
Life : 10-12
Fitness :  8-10
Sport : bodyweight max effort
Life/fitness : 2 x 5
Sport : Muscle-up Ring Row into Dip 2 x 5
All levels: 4 x 6-8 (90)
Walking Overhead Lunge 30, 20, 10
Plate Burpee 10, 20, 30


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