Saturday 2/13 “Joy”


<3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3

CrossFit style. This will be a 2x man Team WOD… You’re only as good as your partner (significant other)

Row 2K
100x Pull ups
3x Min Hand Stand Hold
150x Sit ups
2x Min Pull up Hold (chin above bar)
200x Air Squats
1x Min Overhead Hold #95 (both teamates can hold a side if needed, drop it and start over)
400x Meter Fireman’s Carry (switch if needed)




Get Fit Friday for Free!


SICFIT Scottsdale Free Fitness Fridays at Natural Grocers!

SICFIT Scottsdale Free Fitness Fridays at Natural Grocers!

Start your Friday off right! Join us at 9am today for a fun, free bodyweight workout for all fitness skill levels.

Warm up-
Line/Plyo drills 10 minutes

Strength in Conditioning-
A) Power clean x2 sets, 1.1.1 x3 sets
”.” = Rest ten seconds between single reps; rest 2-3 min between sets
B) 15-12-9
Front Squat (from the ground) (LIFE- air squat/barbell, Fitness- 95/65, Sport- 135/95)
Pull up (Life- ring row)



Life is an obstacle now get up and over it


“Life is an obstacle now get over it” have you ever looked at all the tasks, projects, deadlines and struggles of your daily life? Wondering how on Earth am I ever going to get done with and over these challenges.

Does every moment of your deal feel like your tracking through mud and that each time you successfully accomplish something a hundred more come screaming at you?

This is how I felt for years until I found OCR or Obstacle Course Racing and now I look at everything in my life as a race and each individual struggle a different obstacle that I must complete.

Today’s Strength In Conditioning at SICFIT Scottsdale reflects just that! The struggle is real  and if you don’t prepare for it and eventually embrace it you will get kicked on your ASS.

All of the exercises and movements below take up no space or use very much equipment and everything can be scaled to your own appropriate level of fitness.

If you are a beginner start with 10 seconds of each piece then slowly over time and consistency add a longer duration.

Still looking for the perfect Valentines Day gift for your loved one? Search no more!

We have just the thing for the person who wants to get over obstacles. Now put down the chocolate, return the Bear and stop making coupons for massages and breakfast in bed.

The Fittest Tribe Alive is filling up fast with only 9 spots available and Early Bird pricing going up after Valentines Day this is the greatest and most original present in History.

Give the gift of “Mud & Love” REGISTER HERE: The Fittest Tribe Alive 

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Warm up-

Plank :30 seconds + Jump rope :30 for 10 rounds then run small laps or 130 meter loops for 5 minutes

Strength in Conditioning-
A) Lunge :30 seconds + Bear crawl :30 then rest :30 for 10 rounds then row for max distance for 5 minutes
B) Ball slam :30 seconds + Ball squat :30 + footwork drills :30 then rest :30 for 10 minutes
C) Slow controlled push up burpee + jumping pull up to max pull up hold x1 Every Minute on the Minute for 10 min

Sampson stretch with knee to floor + dog series 5 minutes



Wednesday 2/10



W- PVC mob

A1) Bent-over supinated barbell row x12

A2) Laying leg lifts x10

A3) Z-Press (seated on ground, legs straight out, light dumbbells) x6-8

Rest 90 sec



B) 6 sets, each as fast as possible:

Farmers carry 50m outside

6 ball squats

6 ball slams

Row 250m

Rest 1 minute


+ roll out


Foam Rolling_0

Tuesday 2/9


W-Row 500m, bear complex, stretch open hips


A1) Build to heavy 1rep back squat on 12 minute timer (not EMOM)

Rest 2 minutes

A2) 4×3 @ 85% of A1


B) 100 air squats for time (S-barbell back squat)

*4 minute cap, every time you pause <2 sec do 2 burpees


C) Row :30 interval sprint

Rest 1:30



Roll out, use lacrosse balls



Todd Sakowicz true story testimonial on the Fittest Tribe Alive 001


Here’s a video of Todd a real guy and member of The Fittest Tribe Alive [001]

Can you relate to his story on “Why” he joined the Tribe and how it helped him get off of prescription medications, lose inches and live a higher quality of life?

I can which is exactly “Why” I created The Fittest Tribe Alive. Lifelong and Worldwide!

To become a true story and have your own life upgraded. Join the Tribe today.

ONLY 10 SPOTS remaining. Register HERE:

Luke Kayyem has been in the health and fitness world since 1999 when he was just 21 years old. Since then Luke has created hundreds of programs for all types of athletes including kids, pro’s and seniors. His latest program “FTA” or Fittest Tribe Alive is a culmination of years of program design, nutrition and fitness education along with the Golden Thread he calls the lifestyle upgrade.

For more information visit his Youtube page or you can also follow him on:


Strength In Conditioning post Super Bowl 50

Good morning SICFIT,

We hope you had an absolutely amazing Super Bowl Sunday! What a great game and finish to an amazing NFL season. At SICFIT Scottsdale we believe in experience and how important it is to building a great body, mind and life. Our coaching staff and members are extremely experienced in not only what movements and exercises to do so that we stay safe and get a great result in return. As the first functional fitness gym in Scottsdale EST 2008 we know how important fundamentals and consistency are, not to mention preparation just as Peyton Manning is known for his lifelong preparation to becoming one of the greatest Quarterbacks of all time.

Check out today’s Workout of the Day at SICFIT Scottsdale and get prepared to kick some @$$ at home, work the gym and in life.

Warm up-
Line drills/track warm up ~10min

A) Complete at about 70-80% effort

Run 1 mile (foot, ankle, knee, hip injuries row 1600m)

Rest 1 minute after last person finishes and then

Run 1 small lap (foot, ankle, knee, hip injuries row 200m)

10 burpees

20 sit ups

rest 1 minute

x5 (starting again with small lap)


B) 5 minute AMRAP

2-4-6-8-2-4-6-8-2-4, etc…


crunches (feet up)

sideways leg raises/side

leg levers

Peyton Manning

Peyton ManningPeyton Manning 2

Peyton Manning

Monday 2/8



W- Line drills/track warm up ~10min


A) Complete at about 70-80% effort

Run 1 mile (foot, ankle, knee, hip injuries row 1600m)

Rest 1 minute after last person finishes and then

Run 1 small lap (foot, ankle, knee, hip injuries row 200m)

10 burpees

20 sit ups

rest 1 minute

x5 (starting again with small lap)


B) 5 minute AMRAP

2-4-6-8-2-4-6-8-2-4, etc…


crunches (feet up)

sideways leg raises/side

leg levers



Saturday 2/6



W- Row 500m + roll out + 5 DL,HPC,FS,Pr,BS,Pr-BN,B-Row


A) EMOM x10

Hang power Clean + Hang Squat clean + Front Squat


FITNESS- increase weight every 3 minutes

SPORT- Increase weight every 2 minutes


B) Teams of 2-3 complete for time (one partner working, others resting):

Row 1500m

Run 3 big laps

100 air squats

75 sit ups

50 ball slams

25 burpees

then 10 pull ups each

+ partner stretching




Friday 2/5


W- coaches choice


A) Plank ladder

10 sec on; 10 sec off

20 on; 20 off


80 on; 80 off

90 sec


B) 4 rounds for times:

10 deadlift

5 burpees over bar

8 front squats

5 burpees over bar

6 thruster

rest 3 minutes

LIFE- barbell only

FITNESS- 95/65

SPORT- 135/95, HSPU instead of thruster


C) 3 ab/core exercises:

10 each, 15 each, 20 each, 15 each, 10 each

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