MOvember 15, 2012

Lunge 50 total steps
Raised push up 7x
Run 130
5x rounds 75%     (60)

10 burpees AFAP as fast as possible
Prowler sled turnarounds
4 min rest 3x rounds

100 sit ups for time


MOvember 14th 2012

Burgener progression clean and jerk 5 sets
3×21 reps split jerk barbell only

Work up to a heavy single for 20 min

5 min rest

OC Throwdown test #2
AMRAP 5 minutes

30 Squat Clean and Jerk
30 Bar Facing Burpees

Men (155#)
Masters Men (135#)
Women (105#)
Masters Women (75#)

MOvember 13th 2012 “Jackie”

1000 row 50%

Strict press 3×10 barbell only
Back squat 3×10 barbell only

Thrusters off the rack
2-4 reps 3 sets

5 min rest

1000 row
50x thrusters #45
30 pull ups

One of my favorite motivational WOD videos from our friends
Chris and Maribel Lalanne of LaLanne Fitness in San Francisco.





MOvember 12th 2012

Team CFS please take an extra few minutes to warm up each day now that the weather has gotten chilly, especially in the 6 and 7am classes.

X. 20 minutes to establish a 3 position clean
Y. Curtis P’s Power clean + lunge L/R + push press heavy EMOM every minute on the minute >10 minutes
Z. Kipping pull up practice
5-7 kipping pull ups + 10 fast air squats (60) 5x rounds

KAYYEM FITNESS 4th annual Holiday Potluck, Paleo, Picnic

With the leaves falling and the weather slightly colder than perfect the team of CrossFit Scottsdale and family of KAYYEM FITNESS packed up the trucks with coolers filled with coconut water, bacon wrapped sweet potatoes and a medley of homemade Paleo goodies. One of the biggest hits was  Erin’s honey glazed chicken and bacon bites. Dee Lish… after the 10am workout consisting of lunge turn around and sprints we played football, basketball and playground fun. A new addition to this years picnic was Nathan Wagner new born baby to Meghan and Josh Wagner and of course a CFS park day wouldn’t have been complete without 25 dogs and a few hundred balls.

Thank you to everyone who came out on a beautiful Saturday morning to get fit, have fun, eat food and celebrate the ending of another amazing year at CrossFit Scottsdale Powered by: Kayyem Fitness. Cheers to you and your family from us and our family and to great health and happiness in 2013.

Annual Holiday Potluck at Northsight Park

Don’t forget! Tomorrow, Saturday, November 10th at 11am is our Annual Holiday Potluck at Northsight Park. Please bring something to share, whether it’s finger foods, something to BBQ or beverages! Bring chairs, friends, family, kids and even dogs! It’s a time to relax, hang out with friends, and enjoy the beginnings of the Holiday season!

8am Endurance will be held at CrossFit Scottsdale, then 9am, 10am, kids, tweens and teens will ALL be combined for a group workout at 10am.

We are still in need of more potluck items. There is a sign up sheet at the gym.

Northsight park is located at 8400 E Thunderbird Rd, Scottsdale, AZ 85260

***In the case of inclement weather, we will move our potluck to CrossFit Scottsdale, where we have a BBQ and activities for the kids.***

MOvember 8th 2012

Split jerks (off rack) 2 second pause in the overhead position
Black band 10-12
White band 8-10
Orange band 4-6
This variable is not 100% and your coach will help assist with determining your scale

Box step ups 5x each leg 4x sets (20)
Side planks 30 sec each side (90)

(5 min rest)

2k row (time trial)


MOvember 7th 2012

10 min to work on double under progression
KB bent over row 3×8 each arm pause at the top (30)
single arm KB swings 3×8 (60)
30 seconds of work 30 seconds of rest for each of the following movements
jumping pull up/push ups/air squats/burpees


Come hang out with us this Saturday for our 4th annual holiday “Potluck and Picnic” 11am
friends, family and dogs are all invited.

Direction to Northight Park from CrossFit Scottsdale:
~Take a Left on 83rd Place (South)
~Turn Left on Raintree (East)
~Turn Right on Northsight (South) (the 800 m mark from the gym)
~Go 0.2 miles and turn Right after sign that reads: Northsight Park
~Follow driveway to the volleyball courts.


How to Survive the Holidays

Survive the Holidays

Crossfit Scottsdale will be offering a seminar on “How to Survive the Holidays” through fitness, exercise, and diet.  Please join us Friday, November 16th 6:00 pm as Jill Konderik of Health Ease gives us insight and details on how to survive the holidays without overeating, and staying healthy. There will be visuals, handouts, and ways to apply it to your personal and family life.

During this seminar you will learn:

  • General tips to keeping the weight off
  • Healthy recipes
  • Healthy food replacements
  • Food preparation
  • Mental toughness
  • What to do if you don’t have access to a gym
  • Cardio tips

Sign up today at the gym or email Space is limited and this is a not to miss seminar! The Cost is $10.00 for student’s, and $15.00 for Non-Students.

Stay healthy over the holidays, your body and mind will thank you for it!


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