Happy Birthday Coach Hallie Flood

Dear Hallie,
I remember the day you walked in and said I just had a baby, my husband is over seas in the military and “I want to bring sexy back”. We made a deal that if you showed up to every class you could pay me later and now 3 years later, down over 90 pounds and working full time at CrossFit Scottsdale you are sexy girl! Thank you for becoming such an inspiration, training like an animal and raising such a beautiful baby boy in Peyton. Najla, myself and the entire team wish you a happy happy forever “29″ birthday in high intensity fitness fashion.

29 burpees
500 row
29 clean and jerks
(I am going to put the mens and womens RX weight at #135 so Hallie can beat up some boys on her day)
Heats of 2
Warm up well through barbell progression

Get Your “Automatic Body” at CrossFit Scottsdale

CrossFit Scottsdale is excited to introduce some great new products into our line of nutrition: Automatic Body by Nutrié.

Automatic Body by Nutrié offers 3 different HEALTHY options for energy, meal replacement and a way to burn more calories.

A delicious way to start your day. Helps increase energy and burn more calories when you just can’t make it into the gym.

CLA Oil Omega 6 B Vitamin: energy increase
Garcinia Cambogia: Suppress appetite and enhance fat-burning
Chromium picolinate: Decreases sugar cravings, regulates blood sugar control
Rhodiola 300 MG: Decreases cortisol, increases energy without a buzz
Magnesium Calmative

A premixed protein! Easy for grab and go! Fuel is packed with all the protein, fiber, vitamins, and nutrients you need without all the fat, carbohydrates, and “bad stuff”. You can substitute it for any meal of the day. The best part is the TASTE.

Protein from Whey concentrate Apple Pectin Fiber Vitamin A Vitamin C Vitamin D 25% Vitamin K Vitamin B6 Vitamin B12 Vitamin E Niacin 25% Calcium Riboflavin Magnesium Chromium Zinc

Energy drinks are the fastest growing drinks in America, and we know that majority of us partake from time to time, or even daily. So if you’re going to drink them, why not drink a healthy one? Natural ingredients without the negative effects of sugar and caffeine.  And the taste is fantastic!

Withania 200mg Rhodiola 200mg Astragalus 150 mg Panax Ginseng 100mg Schizandra 100mg Taurine 1000mg Guarana Seed Extract 200mg D-Ribose 50mg Inositol 100mg Choline Chloride 45 mcg Vitamin C 300mg Riboflavin 100mg Niacin 100mg Vitamin B6 100mg Folate 800mcg Vitamin B12 100mcg Biotin 300mcg Pantothenic Acid 100mcg

These are now available in our fridge at CrossFit Scottsdale. Each item is only $3.50, and the return for how they will make you feel is priceless. We are always looking for ways to help our students in their goal of health and fitness. Enjoy!

Friday Night Lights is OPEN for Registration!

Calling all CrossFitters….Competition season is upon us and CrossFit Scottsdale is proud to announce that we will be hosting the CrossFit Games Qualifier “Friday Night Lights” on Friday, March 8th and Friday, April 5th. This event consists of two nights of local competition to start and finish the qualifiers and it’s first step in qualifying for the 2013 CrossFit Games.

Registration is now open!

To Register for March 8th or BOTH Dates Click Here!

To Register for April 5th Only, Click Here!

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

The season kicks off with “Friday Night Lights, presented by CrossFit Scottsdale” the first weekly challenge of the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™.

Opening Ceremonies will be held on March 8th  at 5pm, in addition we will be hosting the final Workout as well as the closing ceremonies on Friday, April 5th at 5pm. These competitions are open to the public and all CrossFitter’s from around the state are encouraged and welcomed to participate. Registration opens on February 1st at www.CrossFitScottsdale.com. The cost to participate in the competition is $25 each Workout or $45 for those participating in both. We are capping athlete registration at 150 people. The goal of “Friday Night Lights” is to foster an inclusive competitive fitness atmosphere amongst our students, local affiliates and garage gym’ers where everyone is welcomed and encouraged to compete.  We want you to come and bang with the best of them, bring your friends and family to support you and have fun.

There will be 3 divisions for the “Friday Night Lights” 2013 CrossFit Games Season Opener, Prescribed (RX Gamers hoping to have high enough scores to advance to Regionals as an individual or for their affiliate cup team), Masters (Age groups include: 40-44, 45-49, 50-54, 55-59, and 60+) and a Scaled division to allow for maximum participation, energy and new competitors to the sport. Experienced coaches and volunteers will judge the competition to count reps, adhere to movement standards, validate and submit scores to CrossFit Headquarters. Those interested in competing in the 5 week world wide open will need to also register on  http://games.crossfit.com/2013-registration to compete. It is also important to understand the rules, and the CrossFit Games rulebook is available here: http://games.crossfit.com/sites/default/files/static/CrossFitGames2013_Rulebook.pdf

Whole Life Challenge: Sign up Today!

Nutrition and Fitness Challenge!

Welcome to the Whole Life Challenge! This challenge is a health and fitness, workout, & nutrition, daily check-in, online accountability game. You’ll track your daily actions and see what kind of progress you can make in your body and performance over 8 weeks.

The challenge will be played from February 16 to April 13 and costs $45 to enter. For the entry fee you’ll get access to the website where you’ll log your Whole Life Challenge score each day (more on that later), get coaching, and interact with the community, not just the community here and the thousands of other people playing around the world, but any friends and family that you want to invite to play along!

And it’s not just about workouts and diet. It’s a fun, social, community game that will have you interacting with the people that matter most to you around building a consistently healthy lifestyle for everyone that goes beyond the 8 weeks of the game.

And like many of our challenges, there will be great prizes at the end, like up to $200 CASH!! To sign up and learn more, follow this link:


Make sure to use that link so you end up in our WLC Affiliate Group on the Challenge site. Once you’re registered you can invite any of your friends and family you want to play with from your profile page, they do not have to be members of CrossFit Scottsdale, so invite anyone you think will benefit from losing weight and feeling great!

We also have a few add on package’s to help guarantee your success. See the flyer above for more information about how to make this challenge the most successful one yet!

We’re really excited and hope you are too! Any questions, don’t hesitate to email info@CrossFitScottsdale.com

SICFIT presents the 2013 Winter Open

It was with great pleasure that Team SICFIT represented CrossFit Scottsdale at the 2013 Winter Open at CrossFit Works in Tucson on Saturday. This one day “fitness competition” had 3 divisions RX/Team and Masters. Klubo showed us all how strong she really is and I think she realized it too! Finishing workout #1 with a #175 barbell progression. Teammates Erin and Riff barely missed the cut by a few points and newcomers to the Team Nicole and Bruce got a taste of the AIRdyne. Coach Danny Nichols crushed the competition with a #325 clean/front squat/jerk. Danny finished the competition in 3rd place overall. SICFIT.com our sister company video streamed the entire event online and the team Najla, Nathan, Tony, Shannon and Johny worked magic to produce a “competitive fitness” broadcast that was shared with the world. Go to www.SICFIT.com and build your free profile to watch over 40+ hours of streaming video from the past 31 days. Check out some video below!!!


A1 thrusters (off rack)
3 emom (every min on the min)
12 minutes total
~5 min rest

Workout #2 from the 2013 Winter Open
2 min max push up or handstand push up (#15 plate deficit)
1 min rest
30 thrusters 95/65 + 10 pull ups
20 thrusters + 20 pull ups
10 thrusters + 30 pull ups

Arizona Baseball Charities Kids Run

We are sorry to announce that the Kids Run for Arizona Baseball Charities being held this Sunday, January 27th has been cancelled due to rainy weather and wet fields. Thank you to all who supports Arizona Baseball Charities.

Strength, endurance and power at CrossFit Scottsdale

1 min row/run/air/burpee/lunge
Barbell progression snatch/clean and jerk
Set up all weights and additional plates before you start.

A1. 30x clean and jerks #95/65
3 min rest
B1. 30x power snatch #95/65
3 min rest
C1.5x deadlifts
C210 burpees
5x rounds
5 min rest
:30 seconds on rower AFAP (as fast as possible)
:30 seconds recovery row
5x rounds



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