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!


MOvember 6th 2012

front squat 21×2
beginner 3x 10-12 + 5 perfect push ups after each set
intermediate 4x 8-10
advanced 4x 5-8

sit ups 3x 30 seconds work (15)
plank hold 3x 30 seconds work (30)

kb swing unbroken 4xsets (20)
beginner 12-15 #35/15
intermediate 10-12 #55/35
advanced 8-10 #75/55

burpees (AFAP) as fast as possible (EVOM) every minute on the minute 5 total minutes
beginner 5
intermediate 8
advanced 12

CrossFit Scottsdale Holiday Picnic and Potluck!

CrossFit Scottsdale would like to invite you to join us for our Holiday Picnic and Potluck this Saturday, November 10th at 11am at Northsight Park.  Bring your favorite dish, bring your family, bring your friends, you can even bring your dogs, and let’s play some games, and have some fun!

Be sure to sign up at the gym or email, what goodies do you plan to bring?

Food as Fuel: Learn The Paleo Lifestyle

Next Thursday, November 8th at 7:30pm, CrossFit Scottsdale will host a FREE seminar to our students teaching the fundamentals of nutrition and a healthy diet. Not a CrossFit Scottsdale Member, but interested in learning more? NO Problem! The cost is only $20, and you will leave with so many great tips, details, and a game plan for your nutrition.

Bring your Success Journal to the class and we will create goals, document strategies, and learn the basics of both the Paleo and The Zone diet plans.

We will teach the importance of the food that is fuel to our bodies, drinking the right beverages, getting enough sleep and taking the correct supplements to enhance your new healthy lifestyle as part of the CrossFit Scottsdale community.

CrossFit Scottsdale will help you pinpoint your individual strategy for success by scheduling grocery store tours, Body Metrix body fat scans, and individual nutrition consultations.  In addition, we will sample healthy snacks and share recipes!

RSVP Today to change your eating habits to become stronger, faster, and healthier!

Speed, Strength and Flexibility

Danny Nichols Games 2012


Olympic Lifting Seminar with Coach Danny Nichols 
Saturday, November 3rd from 1-3pm

Olympic Weightlifting 2012 National qualifier and World record holder in the thruster Danny Nichols, will be coaching a 2 hour seminar that is for all skill levels from the beginner to advanced CrossFit athlete at CrossFit Scottsdale. The goal is teach the fundamentals of the snatch and clean and jerk and how to apply them to crossfit. Whether you’re interested in Olympic weightlifting, improving your technique, getting stronger or becoming a better CrossFiter then this seminar is for you.
Olympic weightlifting will improve:
- Speed
- Strength
- Coordination
- Flexibility
- Posture
Come learn from the best as you perfect your movements! Whether you are just starting out at CrossFit Scottsdale, or you are a seasoned athlete, this is a Not To Miss Seminar! Sign up at the gym today or email


Warm Up -
40 Burpees

Workout of the Day -

Bench Press 20,20,20,10,10,8,6,4,3 Rest 60 sec between sets; and then,

Help us celebrate Deric Andre’s 40th Birthday

Thruster , work up to a heavy single

40x clean and jerks + 40 thrusters #135/105


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