On the 6th day of Christmas CrossFit Scottsdale gave to me….

On the 6th day of Christmas……
1-25 push ups
2-  50 overhead squats
3- 25 sit ups
4- 10 burpees
5- 400 meter run
6- 2 min plank

A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
Double-Under Practice x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
KB Thrusters x 20 reps
Sit-Ups x 20 reps

Free Group Introduction Class

What better way to get ready for the Holiday’s then to get a great FREE workout in while trying something new. Join us this Saturday, December 22nd at 11:00am and let us take you through a free introductory session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our gym is something that must be experienced to be truly understood. Bring your friends and family, all are welcome! Come prepared to work out, bring water, and have FUN!

Whether you want to lose weight, tone up, or stay active, come see what our program is all about and how it can change your life!

To register: Call the gym (480) 922-3253 or email us at Info@CrossfitScottsdale.com

On the 4th day of Christmas CrossFit Scottsdale gave to me…

WARM
500 row +300 run (big lap)
4th day of Christmas
10 burpees + 25 situps +50 oh squats + 25 push ups

Spend the next 15 minutes working on all 4 movements
Back squats start with the bar on the ground

TEST 1
21,15,9
Back squat + kb swing
Comp weight #185/#55

5 MIN REST

TEST 2
21,15,9
Wall ball + Toes to bar (if you cannot do a strict pull up scale to knees to bows on your back)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Our two newest female RX Firebreathers Elizabeth and Michelle. Both competed for the
1st time on Team CrossFit Scottsdale this weekend at 7,000 ft elevation at the 3rd annual
Arizona Affiliate’s in Flagstaff. Congratulations to all 9 athletes who made the drive through
4 feet of snow and sub 10 degree temperatures. “Get comfortable with uncomfortable”

Gift Card Special at CrossFit Scottsdale

It’s RARE and it’s HERE. The CrossFit Scottsdale Gift Card Special!!

Buy 2 gift cards, valued at $199/ea, and good for 1 month of 2x/week classes at CrossFit Scottsdale, and get the 3rd FREE!

What better way to show the ones you love how much you care by giving the gift of health and fitness!!

This is open to everyone!! Give us a call at 480.922.3253, or come on down to see us at the gym! Do not miss this HUGE SALE!

“On the 1st day of Christmas my true CrossFit Scottsdale gave to me”

The 12 Days of Christmas

Welcome to our annual 12 Days of Christmas. Every day before Christmas you will complete one or more of a series of these movements. Today you will be doing 25 push ups tomorrow 25 push ups + 50 over head squats and on Saturday 25 push ups + 50 oh squats + 25 sit ups and on Sunday at home you can follow with the 4th day and every day between now and Christmas you will add one more movement to your series. It will all come to an end on Christmas Day at noon when we meet at Northsight Park for the grand finale and the  12 Days of Christmas  workout. This event is free to all students, their family and friends. Come work off some of the holiday goodies that you will be enjoying.… Anyone can do it. No equipment needed. This is not your daily WOD but in addition to it. If you’re celebrating Hanukkah double up a few days and do 8.

1- 25 push ups
2-  50 overhead squats
3- 25 sit ups
4- 10 burpees
5- 400 meter run
6- 2 min plank
7- 1 min 6″
8- 100 double unders or 500 singles
9- 75 dips
10-  100 walking  lunges
11- 20 hand stand attempts
12- 1 mile run

10 min to practice gymnastics based skill work

 A1 Back squat (4-6) (6-8) (8-10) 31×1
A2 7x burpees AFAP as fast as possible
A3Run small lap at 50%
Active rest 2 min repeat 5x rounds

B1
Practice Sandbag Squat clean burpees
10 min

C1
2 min max air squat ASS to GRASS

December 13th 2012

WARM
1 min jump rope any style
10 walk out push ups
3x rounds

STRONG
A1 Split squat kb 5-7 reps
A2 Chin up strict 5-7 perfect reps
A3 Unbroken double unders

WORK

B1 Monkey bars once through/pull up hold
B2 Bear crawl 40″
5x rounds

C1 800 sprint (signal and back) ALL OUT 100%

 


This weekend 9 of our students including myself will head up to Flagstaff to compete in the 3rd annual Arizona Affiliate Competition. Our team consisting of more than a few newbees will be a great way to finish a memorable year and kickoff the start of our 2013 CrossFit Games Season. With what is now becoming a year round sport and competitions, throwdowns and battles happening in garages, parks and schools all over the world. CrossFit Scottsdale will continue its commitment to competition and the “Sport of Fitness”. Athletes Kalen, Riff, Mo, Troy, Austin, and 1st time competitors Michelle, Elizabeth and “Bruce Almighty” will have the task and privilege of representing what we spend so many hours training for…….. Competition and the thrill of Victory.

At “34″ years old and at a point in my life that I don’t have to impress anyone in the world, I live for these opportunities to showcase the skills we have learned and the mental fortitude to get “Back on the Bar” time and time again. If your new to our program you will soon find out CrossFit Scottsdale goes H.A.M all while having a blast doing it. If your interested in competing for your 1st time join us on January 5th for the 2013 Winter Challenge. Test your fitness work on your weaknesses and then come back on February 2nd to retest and beat your previous time. Winners in all categories will receive prizes, photos and swag. Not to mention our local comps are always a family affair so invite your grandparents and bring the kids. Stay tuned to SICFIT on Saturday for real time coverage of all your students and friends competing against athletes from all over the state.

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