CrossFit Scottsdale Athletes Find Their Limits… And then Push Them Further


Programming for Monday, February 25, 2013

CrossFit never gets “easy” because there is always a place to go, and new physical and mental edges to explore.  At CrossFit Scottsdale we want all of our athletes to work at their fullest potential, and then push that potential further!  Come see just how far you have pushed your fitness this Thursday at 7pm at our Level II testing.  All you need is your L1 band, determination, and all of the hard work you have done.

Row 2 minutes at 75 percent
Mobilize and stretch thoracic and hips for 3-6 minutes

1) 50 singles
Level I/II
2) 2 sets 35 DU’s
All Level
2) 25 DU, 1-1-1-1-1, then stringing as many together as possible
Level II
3) Attempt Triple Unders

All Level
3 sets 6-8 reps
3 sets 4-6 reps
Level I
2 sets 4-6 reps
2 sets 2-4 reps
2 sets 1-2 reps
Level II
2 sets 3-5 reps
2 sets 2-4 reps
2 sets 1-2 reps
*all rest exactly 2 min between sets

TEN MINUTE AMRAP (as many rounds as possible)
All Level
10 Russian Kettle Bell Swings (1-1.5/.5-1 pood)
10 Abmat Sit-ups
125 Singles
Level I/II
15 Russian Kettle Bell Swings (2/1.5 pood)
20 Abmat Sit-ups
35 Double Unders



Workout on the Weekend to Prepare for your Level II Band

Programming for February 23, 2013

What are your fitness goals at CrossFit Scottsdale?  Are you ready to determine whether or not you have been putting in the work to meet these goals?  The level testing we have structured for our athletes is designed to help you keep your goals high and to keep you accountable to them.  If you have already achieved your Level I band, and feel you are ready to put your self to the test once again, your coaches at CrossFit Scottsdale encourage you to come see if you have reached the goals you have been striving for at our Level II Test.  The test will be held on Thursday, 7pm on 2/28/13. This gives you less than a week to prepare.  Are you ready?

Congratulations to our previous Level II Band athletes!

Mile Indian Run

Muscle Up Progression

20 Minutes AMRAP (as many rounds as possible)
Push Press 1, 2, 4, 8, 16….
300 Meter Run

CrossFit Scottsdale Works Out From a New Perspective: Upside Down!


Programming for February 22, 2013

Take a fresh look at the world around you by spending sometime upside down today!  Not only will handstands and handstand push ups increase your upper body and core strength, but they also improve your spatial awareness by introducing your brain to a new way processing its surroundings — literally taking a new perspective!

10x Bear Crawl and Lunges for 30 feet

20 Minutes: Squat Clean
Hand Stand Pushup

15, 12, 9, 6, 3, 1
Hang Squat Clean 115/65 + Handstand Pushup


The only way to get better at handstand pushups, is to practice handstand pushups!


“Breaded” Chicken Recipe

I made this recipe the other night, and it was just too delicious not to share! If you love Chicken Parmesan, this is a guilt-free version to fill you up and keep you on track during the Whole Life Challenge..enjoy!

Coach Ashley

“Breaded” Chicken


1 Pound Chicken Thighs

3 Eggs

2 Cups Coconut Flour

1 Jar all Natural Tomato Marinara (Trader Joe’s has a GREAT one!)

Preheat Oven to 375. Dip the chicken thighs into the egg, then coat with the coconut flour and place them in a baking dish. Cover the chicken with the marinara. Bake at 375 for 30 minutes.  Then, Enjoy!

Served with homemade sweet potato fries, delicious!


Your Workout is CrossFit Scottsdale’s Warm Up

Programming for February 21, 2013

Forget the monotony at the globo gyms! At CrossFit Scottsdale we challenge you with integrated, functional, and multi-demnsional workouts.  The proof? Check out our warm up… and then see if your elliptical gliding, bicep curling friends can keep up!


Buy in:
1000 meter row
10, 8, 6, 4, 2
Strict Pull Up
Push Up
Ring Dip


10 Minutes AMRAP (as many rounds as possible!)
5x pistols with each leg
8x Toes to bar
10x Deadlift

Max air squats in 3 minutes

Free Class at CrossFit Scottsdale!

Were two months into the New Year- and you haven’t tried CrossFit Scottsdale yet?

 Here is your chance!

Saturday, February 23rd at 11am CrossFit Scottsdale will be hosting a FREE class to anyone who is interested in trying CrossFit. This is a great opportunity to check out one of the most elite CrossFit gyms in the Valley, meet the coaches and get in a great workout to kick off your weekend right after all the food and drinks at the Thanksgiving festivities.

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

CrossFit Scottsdale Athletes Lunge into Elite Fitness!



You may never want to do a lunge again after today’s WOD (Workout of the Day), but best believe that next time CrossFit Scottsdale challenges you with them you will be better, stronger, faster, and more skilled!  Since we are focusing on our lower body, why not add in some rowing just for fun?  Pick up a few rowing pointers from CrossFit Invictus’ Shane Farmer in the clip below and impress your coach today during the skills segment!

Warm up:

50 Lunges and 10 Push Ups

40 Lunges and 20 Push Ups

30 Lunges and 30 Push Ups

20 Lunges and 40 Push Ups

10 Lunges and 50 Push Ups


1000 Meter Row


Five Rounds

Walking overhead lunge with plate: 25 feet and back

90 seconds Rest

*Penalty: Do your best not to put that plate down, otherwise do 7x plate burpees!



CrossFit Scottsdale: Bringing the Rush of the CrossFit Games to Your Box

After a long holiday weekend its time to get back in gear at CrossFit Scottsdale.  Now is as good a time as ever to to get your body, mind, and heart in the game, so that you can be a part of The Games… That’s right, The CrossFit Games!  The 3rd Annual Friday Night Lights, CrossFit Games Qualifier is right around the corner, and this week’s programing will help you prepare for it.

Jump Rope: 10 minutes

Front Squat: 5, 4, 3, 2, 1

Kettlebell Swings and Burpee over KB
15, 12, 9 — 2 minutes rest and back at it — 12, 9, 6

Cool Down:
400 Meter Jog

No matter if this week’s WOD is your first of many, or you have completed too many to count, there is a place for you to compete at Friday Night Lights.  With three different divisions being offered, CrossFit Scottsdale wants all of our athletes to have the opportunity to feel the rush of showing what you’re made of in competition!  Come take part in the exhilaration and camaraderie that only struggling to beat the clock with all your buddies watching can bring!


Want to perform at your highest potential at The Friday Night Lights?  CrossFit Scottsdale has the programming to help you do just that! See you at the box!

The Perfect Paleo Biscuit

In my search to find some more options for the Whole Life Challenge that DO NOT include honey as an ingredient, I came across the Perfect Paleo Biscuit. It’s a nice little switch up and allows for sandwiches (turkey, sausage breakfast, etc) and includes Whole Life Approved ingredients! Enjoy! -Coach Hallie

The Perfect Paleo Biscuit

Makes 9 biscuits

6 egg whites

3/4 cup blanched almond flour

1/4 cup coconut flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 tablespoons coconut oil, chilled

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.  Mix almond flour, coconut flour, baking powder and salt together in a large mixing bowl.  Cut in cold coconut oil with a fork until the mixture is crumbly.  Place the bowl in the refrigerator for 10 minutes.  In a medium bowl whisk egg whites until they are very frothy.  Fold the egg whites into the chilled flour mixture until well combined.  Scoop about 1/4 cup of dough onto the baking sheet and smooth the top to form each biscuits, an ice cream scoop works well in this step.  Bake for 15-18 minutes, or until the tops are golden brown.  Serve warm or store in an airtight container in the refrigerator.

Ham, avocado and egg breakfast sandwich

CrossFit Scottsdale gets Presidential with Free Classes!


In honor of President’s Day, CrossFit Scottsdale will be challenging you to complete Hansen, a HERO WOD (Workout of the Day) of presidential stature!  To leave plenty of time for your other holiday barbecues, gatherings, and festivities, classes today will be held only at 8am, 12pm, and 5pm.    Just when you thought it couldn’t get much better, CrossFit Scottsdale will be offering these classes free of charge!


Hero WOD: “Hansen”

5 Rounds for Time:
30 Kettlebell Swings (75/55lb)
30 Burpees
30 sit ups
Happy President’s Day Everyone!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).



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