The Gentle Warrior

It has been an honor and privilege to Coach Jay for the past two years. His constant smile has always brought cheer to each and every event, challenge and class he attended. Our thoughts and our prayers are with his family and Ohana’ during this time. We will be canceling class this Wednesday at noon so that we can attend his service as a community and pay respects to such a respectful man. If you would like to carpool please be at CFS at 0900 Wednesday morning.

Lt Col Jay W. Middagh USAFRet, 71, of Scottsdale, AZ, passed away on Aug 28, 2012. Jay “Bull”, was a loving husband, father and grandfather. He was a loyal friend whose laughter and smile touched everyone’s heart. Jay put his heart and soul into everything he did and made those around him better. He was a man strong in his convictions with a true patriot heart. He is survived by his wife, Holly of 31 years, daughter Samantha Arana (Michael), son Josh (Christina), 1 granddaughter and 2 grandsons. Jay was born in Nebraska, later moved to Illinois where he graduated from St. Charles High School. He went into AFROTC in college at Drake University and then pilot training at Laughlin AFB. Jay also received his MBA from Sul Ross State University. The Middagh family came to Arizona when he was hired by America West Airlines. Jay’s service record as a pilot included; 1 tour in Vietnam, Charleston AFB, Travis AFB, Laughlin AFB, Illinois Air National Guard, Peoria, IL, and AF Reserves with Luke AFB. Jay’s list of friends grew from his involvement with the Maricopa County Sheriff’s posse, US Marshal’s posse, Kaimikahu Hale o Hula Halau, his teaching of Hawaiian language and Crossfit of Scottsdale. All of our lives have been blessed because Jay was a part of it. We have lost an incredible husband, father, grandfather and friend too soon. Visitation will be held Tues Sept 4, 2012 from 5-8pm at Messenger Pinnacle Peak Mortuary. Funeral service on Wed Sept 5, 2012 at 10:30 am, burial to follow at National Cemetery of Arizona. Memorial reception to follow burial at Messenger Pinnacle Peak Mortuary.

Wednesday Sept 5th 10:30am service
Messenger Mortuary and Funeral Home
8555 E Pinnacle Peak Rd
Scottsdale, Az 8505512:30pm burial at National Memorial Cemetery
National Memorial Cemetery
23029 North Cave Creek Road
Phoenix, Arizona 85024

Reception immediately following burial back at Messenger Mortuary and Funeral Home. Please send donations to Cystic Fibrosis Foundation in Lieu of flowers. There is also a fund set up in Jay’s name through the University of Hawaii. More information to follow on donations for UH. In lieu of flowers the family requests donations be made on behalf of Jay to the Cystic Fibrosis Foundation or the UH Manoa School of Hawaiian Knowledge Hawaiian Language Enrichment Fund at the University of Hawaii Foundation, P.O. Box 11270, Honolulu, HI 96828-0270.

All classes on Thursday 9/6
6am, 7am 9:30am, noon 4:30pm, 5:30pm, 6:00pm, 6:30pm

Jay “BULL” Middagh
800m plate run 45/35
50 plate burpee
50 walking OH Lunges
50 plate thrusters
50 walking OH Lunges
50 plate Burpees
800 M run with plateScale:

 Intermediate (25/10)
400 M Run
25 plate burpees
25 walking OH Lunges
25 plate thrusters
25 walking OH Lunges
25 plate Burpees

400 M run with plate Beginner- no plate
400 M Run
15 burpees
15 walking Lunges
15 air squats
15 walking Lunges
15 Burpees
400 M run

The New CrossFit Scottsdale Level II students (Orange band)

The Level II Test at CrossFit Scottsdale is designed to push the most seasoned athlete and Cross Fitter with each separate piece showcasing different parts of real fitness and highlight any holes or gaps in our training program. This month was our largest group to date with 12 athletes attempting the test and 8  passing it providing a 66% passing rate and slightly lower than the Level I. With a majority of our athletes training for 8-12 months before attempting it a few came in fresh off the press and have passed for the 1st time within months. Tonight the room was full of energy and the intensity was higher than normal. With a group of all men one lady stood out… Jill owner of  Health Ease and newest female competitor thought she was “taking class” and ended up passing. Congratulations to her and all of our inspiring students, as always thank you to all of our volunteers and judges. Next week Sep 6th @ 7pm we will be testing all Level I students. “SHOW UP, DON’T QUIT”

Part 1
2 Mile Run & 50 pull ups in under 20 Min – MEN
2 Mile Run & 25 Pull Ups in under 25 Min – Women

Part 2
10 Body Weight Clean & Jerks and 10 3/4 Body Weight Overhead Squats in under 10 Min – MEN
10 3/4 Body Weight Clean & Jerks and 10 1/2 Body Weight Overhead Squats in under 12 Min – WOMEN

Part 3
50 Burpees in under 4 Min – MEN & WOMEN


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Reebok Nano 2.0 and OLY Shoes Have Arrived at CrossFit Scottsdale

If you follow us on Facebook or if you came into CrossFit Scottsdale yesterday, you probably noticed all the brightly colored Reebok shoes stacked in piles by our WOD Shop. After a long wait, the shoes finally arrived!! The Reebok Nanos and OLY shoes have been flying off the shelves over at Reebok, so it is really exciting for us to house these incredibly popular shoes in our gym!

So how does this whole shoe program work? Not too differently than any other shoe store. Come in, check them out, try them on and walk out with some new kicks!

Don’t see your size or your favorite color? Have no fear, we can order exactly what you are looking for. Just visit the Reebok kiosk at the check in station (or email Hallie at and fill out an order card, specifying your color and size options. It’s that simple!

These are going FAST so come in TODAY to get yours!

You Choose…

Choose to start the long weekend off getting sore and sorry at CrossFit Scottsdale!

Warm Up
1000m Row

Press 5,5,5,5,5

Ring Row
5x max effort
*rest 1 min between sets* 

Handstand Push Up

Workout of the Day
6 Handstand Push Ups
6 Burpees
6 Box Jumps
rest 2 minutes & repeat 6 rounds 

A Tradition of Excellence… CrossFit Scottsdale Competition Team

If you were one of the athletes who came to our competitors meeting last night, THANK YOU for showing up and supporting the team with your presence! We had the pleasure of starting our team meeting with advice from two of CrossFit’s most decorated athletes and CrossFit Games veterans Chris Spealer and Zach Forrest. For those of you who couldn’t make it, we’ve summarized the plan for our Team for the 2012-2013 season below. Hope you decide to become a part of it. See a Coach or sign up at the gym to get in on the action.

1. Our Team this year will include ANYONE motivated to compete and that want’s to take part.

2. Team’s Objective: To create an environment that fosters excellence, virtuosity, and teamwork in a way that inspires elite fitness, sets goals and fosters community. (oh yeah… and to have fun!)

3. Being on the team means you are committed to taking your training to the next level, and to participating with our community that is committed to the same. One time a month team CFS “outing” (meeting on location for a workout, participating in local athletic events, specific skill training as a Team, small group/partner training).

4. Two considerations in being on the team: 1. Being responsible for and respectful of your own training, 2. Being responsible and respectful to your teammates.

5. Competitor team training options are: M,W,F 4:30pm (Games Class), Tues-Thurs 11am-2pm (Lab hours), Sat afternoon TBD. This is  separate programming and in addition to your regular scheduled CrossFit classes.

6. The team’s Coaches include – Luke Kayyem, Najla Kayyem, Mel Einbinder,  Josh Wagner

7. Three Phases of the Year
a) Phase 1 – Aug – Dec: This will be the time for you to determine your goats, design your training plan, and get together with your team for small group training, and fun events. You will be responsible for determining your PRs and best efforts in a list of skills and workouts. Assignment by our Team Coaches into small training groups/partnerships based on review of your training ‘goats and training schedules.

Our first official meeting and training session will be a two day fitness assessment. We will be testing on September  8th from 12-3pm and September 9th from 9am-12pm.

This phase will culminate with The SICest of the SOUTHWEST Competition on October 20th at the Phoenix Convention Center. Please plan to participate on a 4 man team or to compete as an individual. Register at

b) Phase 2 – Jan – March: The 12-14 athletes that we choose (based on workout numbers, PRs, and performance/rankings at  local competitions) will become our CF Games Open Team. These athletes will be meeting for workouts outside of normal classes and will be getting much more hands-on coaching.  The ENTIRE team will continue to meet for events and training around the Phoenix area. This phase culminates in ALL team members participating in the CrossFit Games Open.

c) Phase 3 – March -July: When we qualify a team (or two) for Regionals, we will narrow the talent pool down to 8 – and these athletes will train rigorously for Regionals with the goal to make it to the CrossFit Games in July. The rest of the team continues to meet for events and training and supports the 8 who have been chosen to represent CFS.

8. We reserve the right to be wrong… in other words, this is the plan based on what we know now. As the Team develops over the year, we reserve the right to modify, change, or adjust things. In other, other words, “Lets be flexible, people!” Look for some surprises thrown in there as well!

9. If you think you’re someone that is excited, enthusiastic, committed, responsible, and wants to take their training to the next level, with an awesome group of committed athletes, we’d love to have you. The cost is $100 for the year… and with that you’ll get one Team Jersey,  2 days of assessment and testing scheduled for September 8-9 and competitor programming.




CrossFit Scottsdale Celebrates Another Year!

The evening was filled with over 200 of our students, family, friends and those curious about CrossFit and what we do.  The celebration included amazing food from Health Ease, live entertainment by Scott McKenna, Tequila Tasting from Cruz Tequila, and a silent auction. We had a blast with a ton of fun activities for the entire family including face paintings, workout demos, and even a photo booth.

The men of the SEALFIT team blew everyone away as they climbed the 15 foot rope throughout the evening. Up and down these gentlemen went conquering the height of three of the largest buildings in the world: the Eiffel Tower, the height of the Empire State Building, and the Twin Towers combined!

We also celebrated the Students of CrossFit Scottsdale and their successes, and there was a lot to celebrate! Here is a list of all the Student Awards that were given out throughout the evening:

Team Awards: Voted on by their classmates and peers

Best Teammate: Hakim Benmoussa

Best Dressed: Bob Hisle

Best Undressed:  Chris Tommarello

Best Burpee: Mike McClinn

Best Pull-up: Josh Vella

Most Burpee Penalty: ViJay Vora

Best Smile: Klubo Flingai

Best School Spirit: Deric Andre

Best Form: Stefannie DeLaMora

Most Intensity: Ron “Goldie” McClendon

Best Legs: Angelica Nguyen

Coaches Awards: Voted on by the Coaches and Staff

Beauty & Strength: LeonaWeinstein

Beauty & Strength: Bev Lackey

Show up, Don’t quit: Bruce Lundquist

Most Improved: Jeff Rifkin

Student of the Year: David Nguyen

Most determined: Michael Fischer

Fittest Family: The Bucko Family

Spirit of CrossFit Scottsdale: Nathan Atchison

Dedication to Fitness Awards:

This is for all the students that have been here since the beginning in 2008

Tia Wise

Katie Hunt

Richard Shields

Jeff Zuhl

Marc Lutz

Reem Kidess

Bill Gold

Bob Hisle

Buddy Schultz

Dave Kuivinen

Zach Schawelson

In the past 4 years we have created 29 jobs here at CFS for our students. We have also made a commitment to always utilize our own students and their companies first to conduct our day to day business and we are proud to say that 100% of our expansion efforts next door and day to day business practices and operations are serviced by our immediate gym network.

Our public service goes beyond just these walls; over the last 4 years CrossFit Scottsdale has donated over $65,000 to worthwhile causes that change lives, like Arizona Baseball Charities, The Cystic Fibrosis Foundation, The Boys and Girls Club, Mammograms in Action, The Wounded Warrior Project and various other foundations that are near and dear to our student’s hearts.

As the first CrossFit in Scottsdale our experience matters, we are the pioneers of the movement, the leaders in the industry and we will continue to forge the future of fitness. What we do works, our programs, systems, training methods and protocols are being used by local affiliates and Coaches all over the world.

At the end of the day none of this would matter and we wouldn’t be where we are today without you, our students, the ones that have been with us for 4 years and those that have been with us for 4 days. You are the future of health and wellness in this great country and we will always be humble and grateful for your dedication to a better life.

Thank you to everyone who helped celebrate with us last night, and every day as you show up to class, because we couldn’t do it without you! 4 years down, and a lifetime to go!

In Good Health,

Your CrossFit Scottsdale Coaches


Level II Test (Orange Band)

Level II Test: Thursday, August 30th at 7pm

Who has their level I white band and is ready to step up to the next level?

In June: 7 attempted, and 1 completed- but NO ONE QUIT! Is it your turn to jump in and strive for your Orange Band? Come test your fitness skills at the Level II Test on Thursday, August 30th at 7pm. For information on the Level II Test, check out your success journal and start preparing yourself. If you have your Orange Band or you are not quite ready, come to CrossFit Scottsdale anyway and cheer on your fellow CrossFitters.

Who is our next generation of Elite Level II Students? Come prove it next Thursday night!

Got Competition?

Interested in the competition side of CrossFit? Come learn more about the 2012-2013 competition team at CrossFit Scottsdale. Whether local competitions, or looking towards regionals, this is a very informative meeting where you will hear first hand from athletes who have made it to regionals and the CrossFit Games about what it really takes to be a competitor. Join us Saturday, August 25th at 6pm at CrossFit Scottsdale for a BBQ and the competitors meeting. Anyone interested is welcome!

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