The Party is Over and It’s Time to Sweat

 

Programming for Monday, March 18, 2013

 

Thank you to everyone who made yesterday’s Member Appreciation Party a blast! If you weren’t able to make it, please know that you were missed! While we love kicking back and shooting the breeze with all of you, we like making you sweat even better!

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We Love Seeing you Like This

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But we Prefer to See you Like This!

 

 

 

 

 

 

 

 

 

 

 

STRENGTH
DEAD LIFT
5 – 3 – 1+
POWER
MMA DRILLS
Sprawl Wall-Ball Spring
Bear Crawl
CONDITIONING
5 ROUNDS with 2 MINUTE REST
6 Burpees
12 Kettle Bell Swings 55/35
12 Double Unders

CrossFit Scottsdale’s 2013 Summer Kids Camp

As the temperature warms up here in the Valley, it’s hard not to recognize the signs that summer break is just around the corner and the kids will be out of school. As we all know, it only takes a week or two before the kids are bored and you’ve run out of options! Well, CrossFit Scottsdale has the solution for you! Our 2013 Lil’ Beasts Summer and Health and Fitness Camps!

CrossFit Scottsdale Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Camps include fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun sports, goal setting and other health and fitness activities.

This summer we are hosting 2 sessions.

Summer Session 1: June 3rd – 7th
Health and Fitness Session 2: July 8th  – 12th

Each session is $189 and is held Monday through Friday, 9am-12pm and is ages 5-12.

Space is limited. Register online by clicking on the sessions above, or call us at 480.922.3253.

Glimmer of Hope – 10% of proceeds benefit Desert Canyon’s Elementary School’s Family in Need.

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The 24 Hour WOD- Sign up Today!

Whose ready for a new competition, one that will push your fitness levels, and mental strength? Get ready for the 24 HOUR WOD. Starting on Friday, April 26th at 6pm to Saturday April 27th at 6pm workout every hour, on the hour, for an entire day! Be sure to bring your sleeping bag, workout clothing, and food for the memorable night. Make no doubt. It won’t be easy. But we believe the journey is part of making the results more rewarding.

The cost is $55.00 and you can sign up by calling 480-922-3253 or by clicking here

 24 Hour WOD

 

 

Feeling Lucky?

 

Programming for Saturday, March 16, 2013

 

Think getting pinched for not wearing green on St. Patricks Day is bad?  Try doing burpees for not wearing green on this last day of Spirit Week!

To celebrate the Even of St. Patricks Day, classes today at 9am and 10am will be on us! Bring and friend a friend and see if they can get lucky… Just don’t forget to tell them to wear green!

St. Patrick's Day

STRENGTH
Push Press
5 – 3 – 1, 5 – 3 – 1
*Increase weight each set and wave
CONDITIONING
3 Rounds for Time
500 Meter Row
21 Kettle Bell Swings
12 Pull-ups

Don’t forget to join us for the grand finale of Spirit Week at our Member Appreciation Party on Sunday, March 17th from 2pm to 5pm at CrackerJax.  Simply RSVP by emailing info@CrossFitScottsdale.com, or let us know at the gym how many people will be in your party.

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Black and Yellow Baby!

 

Programming for Friday, March 15, 2013

 BlackYellow_SpiritWeek

It’s Friday, and it’s time to let loose and get silly as we represent CrossFit Scottsdale is the best way we know how… Dressed from head to toe in Black and Yellow, Baby!  You know that feeling you get when you are getting ready for a night on the town and your favorite song comes on the radio?  Well, here’s a song to give you that same feeling and a bit of inspiration as you get ready to come kick this workout’s behind!

STRENGTH
3×3
Front Squat
SKILL
Hang Squat Clean
20 Minutes Working Towards Heavy Single
CONDITIONING
21 – 9 – 16
Squat Clean
Chest to Bar Pull-up

Open Workout 13.2. Are You Ready?

CrossFitOpenProveYourFitness

Programming for Thursday, March 14, 2013

 

After much anticipation, week two of The Open is finally upon us. Today at CrossFit Scottsdale we will challenge ourselves in solidarity with our Fitness Family around the world.  Strategize, go hard, and don’t quit until the coach yells “TIME!”

While The Open may be an international phenomenon, today’s Spirit Week theme keeps our hearts close to home with a day that’s all about the U.S.A!  Wear our nations colors, or represent a branch of the military at your class today, and the most spirited of them all will win a bottle of Fish Oil!

WARM UP
Ankle and Achilles Tendon Mobility Movements
*Prepare for High Rep Box Jumps
STRENGTH
3×5 Push Press
2×5 Push Jerk
OPEN WORKOUT 13.2

10 Minute AMRAP of:
5  Shoulder to Overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box Jump, 24 / 20 inch

 

Business Networking Breakfast Mixer!

Connections Breakfast 2013

 

So you come to CrossFit Scottsdale weekly, completing an intense workout for an hour full of push-ups, pull-ups and squats. You yell, sweat, stretch, high five and hug your fellow CrossFitter after an extremely difficult workout and you don’t even know what they do for a living? LETS FIX THAT!

On Friday, March 22nd,  CrossFit Scottsdale is hosting the Connections Breakfast Mixer, where from 7am to 9am you will have the opportunity to enjoy a complimentary breakfast from My Fit Foods, and network with your fellow CrossFit Scottsdale members! This is open to all members, and each member can bring a guest as well to enjoy the networking and breakfast!

Did I mention it was FREE? Why wouldn’t you want to come market your business!

RSVP today to Ashley@CrossFitScottsdale.com

 

 

Workout Like A Superhero and Eat Like One Too

 

Programming for Wednesday, March 13, 2013

 

SuperHero_Spirit Week

Spirit Week continues with a workout fit for a superhero…or better yet, a workout that will make you as fit as a superhero!  Super-human strength, endurance, and mental focus is what this workout, “Grace,” both demands from you, and cultivates within you.  Wear the garb of your favorite superhero (or make one up yourself) and reflect on the outside the strength you have on the inside!

FitnessPyramid_Nutrition

 

Speaking of what’s on the inside, CrossFit Scottsdale knows that true super-human power comes from the dynamic duo between physical training and what we put inside our bodies — our nutrition.  Your fitness practice does not end when you yell “time!” and collapse to the earth in exhaustion. Rather, your fitness also depends on the choices you make outside the gym — with what you decide to stock your refrigerator and pantry with, and what you decide to order at your favorite restaurant.  These choices form the foundation of your whole-life fitness, and determine what you are able to accomplish when you show up for class.

 

Come join us tomorrow night (Thursday, March 14th) at 7:30pm for an hour seminar on how you can use Food as Fuel to power up your fitness.  The proof of what you learn will be in the results that you feel!

STRENGTH
Power Clean Progression:
3×5 Barbell Only
3×3 Increased Weight
2×2 Increased Weight
1×3 With Heavy Single
Dead Lift
Power Clean
Front Squat
Push Press
Back Squat
Push Press
CONDITIONING
Clean and Jerk x30 For Time (135-95)

 

Food as Fuel Class Thursday!

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Food as Fuel Class

03/14/2012 7:30 PM

Come join us for our Food as Fuel class, to help get the results you want from your nutrition and work out routines!

What you put in your body affects how you feel, look and perform.  By educating yourself on the right fuel for your body you can optimize both your health and performance.  Foods as fuel classes cover the concepts and benefits of Paleo and Zone nutrition. Specifically, what kinds of foods are most beneficial, what foods are we specifically designed to eat, and what will help us lean out and consistently crush WODs.  This class gives you the basics and the practical application of these tools.  You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go.

RSVP today at the gym or by emailing info@CrossFitScottsdale.com

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Light Up This Workout, It’s Neon Day!

 

Programming for Tuesday, March 12, 2013

 

NeonTheNewBlack_Spirit Week

If this workout isn’t enough to light you up, then day number of two of Spirit Week will be sure to do the trick!  Its time to bust out all that neon workout gear — the shoes, the socks, the tanks, the headbands, and anything else hiding in the back of your closet — and light up CrossFit Scottsdale!  If your gear is enough to burn a hole in the light spectrum of color itself, you just may win a free bottle of fish oil!

STRENGTH
3×3
Dead Lift
POWER
Suicide Runs
EMOM for 10 Minutes
10 Meters and Back
20 Meters and Back
30 Meters and Back
*Rest for remaining time each minute
SKILL
Hand Stand Push Up
CONDITIONING
Dead Lift (225/135)
Hand Stand Push-up
*Three Rounds For Time, 21-15-9

 

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