Orange Band on the Horizon

 

Programming for Wednesday, May 29, 2013

Today’s workout is dedicated to our Athletes preparing to take the L2 Test for for their Orange Band this Thursday.  This workout hones in on the the technical skills and level of stamina needed to come out victorious at the level testing.  For our athletes who are testing, this is your chance to determine your strengths and weaknesses and to plan your strategy.  For our athletes for whom this test is a bit further on the horizon, this is you chance to get your feet wet and assess what you must do in order to be ready for this test.  Regardless of whether you are testing on Thursday, a year from now, or even five years from now, let’s give this workout our all and have fun doing it!

Level II Prep
A. 1 Mile Run + 25/50 Pull ups
5 Minute Rest
Olympic Lifting
B. Clean & Jerk/Snatch Technique
5 Minute Rest
C. 50 Burpees for time:

OrangeBand

 

Level 2 Test “Orange Band”

Do you have your Level 1 White Band? Are you ready to step up and challenge yourself even more? If so, come out for your Level 2 Orange Band this Thursday, May 30th at 7pm. Even if you aren’t ready for the Orange Band, come out to CrossFit Scottsdale and cheer on your friends!

Level II Test Flyer

At CrossFit Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a half hearted WOD everyday of the week.

The reason we teach quality is because everything that we do in CrossFit as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

Who’s Ready For The Orange Band?


CrossFit Scottsdale Level Bands

Programming for Tuesday, May 28, 2013

Do you have what it takes to graduate from the White Band to the Orange Band? If you have put in the necessary work, and feel you have the mental strength and determination to be victorious, then join us at CrossFit Scottsdale this Thursday at 7:30pm to test for your L2 Band! The folks who decide to test themselves against this strenuous assessment of fitness are going to need some moral support and motivation.  So even if you already have your Orange Band, or aren’t quite ready to test, your presence on Thursday night is just as important to cheer these athletes on!  Good luck to all of our testers!

WARMUP
1000 m Row
STRENGTH
A1. Front Squat — build to a heavy single
A2. 21 Situps — after each front squat
SKILL
B1. HSPU Progression (inverted, box, bench, wall, free standing)
B2. 45 second plank hold after each set/attempt
WORK
Hand Release Burpee
LIFE – 5 EMOM for 7 minutes
FITNESS – 7 EMOM for 7 minutes
SPORT – 10 EMOM for 7 minutes

 

Memorial Day Hero Workout

 

Programming for Memorial Day, 2013

What better way to honor our fallen heroes than to sweat in solidarity with the struggle and sacrifice that they have made for all of us?  So whatever your plans are for this Memorial Day — A barbecue, a memorial service, or just spending time with loved ones — please come join us for this free class at 8am, 12pm, or 5pm in honor of US Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28, 2005. Gyms around the country will be completing this workout in this soldier’s memory;  come be a part of this effort of great remembrance.

HERO WORKOUT “MURPH”
1 Mile Run
100 Pull-ups
200 Sit-ups
300 Air-squats
1 Mile Run

MurphGrave

RIP Lt Murphy. Thank you for all that you have sacrificed.

 

Reminder: Memorial Day Hero Workout

Classes will be held at 8am, 12pm and 5pm ONLY on Monday, May 27th. (Boot Camp will be starting it’s new time at 6am). We will be observing Memorial Day by completing the workout “Murph.” These are FREE classes and open to ALL levels of fitness. Visitors are welcome.

Strength Born from Breaking Through our Breaking Points

Programming for Saturday, May 25, 2013

The point where you feel like you are ready to quit is where the most brilliant progress is created. In today’s workout when you begin to feel the pang of fatigue — if not utter exhaustion — will yourself to push just a little bit harder.  You can do this, and tomorrow you will be stronger for it.

StrengthFromWeakness

 

WARMUP
Dynamic movement
Weighted squat holds
STRENGTH
Front squat 10, 8, 6, 4, 2
POWER
Knee Jumps
Squat Jumps
Tuck jumps
CONDITIONING
8 min AMRAP
LIFE: 5 Hang Power Cleans, 10 situps, 20 Air Squats
FITNESS: 5 Power Cleans,  10 plate sit ups 25/10, 20 jumping air squats
SPORT: 5 Squat Cleans, 10 plate sit ups 45/25, 20 jumping air squats

New Time for Boot Camp at CrossFit Scottsdale

Boot Camp at CrossFit Scottsdale has been a HUGE success and version 2.0 is right around the corner! So what are you waiting for? Summer is here and it is time to bring your sexy back! Visit www.CrossFitScottsdale.com to sign up! Starting Monday, May 27th, Boot Camp will now be from 6am-7am. For more information, please call us at 480.922.3253.

bootcamp

Guest Days

Have your friends or family been asking you what you have been doing to get in shape? Are people curious about what this “CrossFit thing” is? Well now you can share the secret to your success by inviting your friends and family to Guest Days at CrossFit Scottsdale! Bring a friend and save a life! Guest Days will be held June 4th – 6th during all classes. Classes during Guest Days are open to ALL LEVELS so there is no excuse! Show them how an intense and challenging workout can also be FUN and rewarding! Give the gift of health and fitness by introducing them to CrossFit Scottsdale! Pick up and invitation at the gym to give to your guests!

Summer Guest Days 2013

days

Spread the Word to Spread Optimum Fitness

 

Programming for Friday, May 24, 2013

Do you have friends or family who are constantly complaining about their same old boring workout routine?  Or maybe you have loved ones who desperately need to get healthy, but need a little push and motivation to get started.  You have probably had several conversations trying to convince these people in your life to come experience CrossFit Scottsdale, knowing that once they give our gym a chance, they will be hooked!  Well here’s a great opportunity to give your loved ones the push they need — Tomorrow at 11am we are offering a free introductory session, detailing how to get started with CrossFit Scottsdale, explaining what we do and why we do it, and giving people their first taste of a CrossFit workout.  Spread the word to spread the benefit that CrossFit Scottsdale can bring to your friends and family who need it!

WARMUP
Jump Rope 10 minutes
PVC mobility
Snatch Progression
CONDITIONING
12 Minute Time Cap
7x7x7 Power Snatch
Box Jump/Step Up: 30/24, 24/20

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