The Power of Our Community

Programming for Saturday, March 29, 2013

The power of our CrossFit Scottsdale community expands far beyond the lifting floor and the pull-up rig.  Today, we are going to harness that power and use it to help a Scottsdale wife and mother get the life-saving medical treatment she and her family so desperately need. In today’s free donation class we need your generosity and positive energy and together we can help make a difference!


20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Stretch Your Way to a PR


Programming for Friday, March 29, 2013

The game-changing importance of stretching and flexibility is all too often overlooked and underrated by athletes who would rather spend their time and energy hitting a workout and going for that next PR.  Well, what if we told you that your PR is likely within reach, but you aren’t flexible enough to grab it yet?! Today we will get a taste of the importance of stretching in our workout, but the real good stuff will be presented by Kevin Kula on 4/13 in his FlexibilityRX Workshop. Come find out how you can get the most out of your workouts and experience the power of flexibility for yourself!

Kevin Kula in Action

Kevin Kula in Action


 5 – 5 – 5
 21 – 15 – 9
 Sumo Deadlift High Pull
 Bar Over Burpee





CrossFit Scottsdale is now offering Yoga!

CrossFit Scottsdale welcomes Nicole James and her wonderful Yoga practices to our facility!

CrossFit Scottsdale emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility. The union of CrossFit and yoga creates a balanced athlete. Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am starting April 1st and are a part of your CrossFit Scottsdale membership.

The word yoga in Sanskrit means union. Ashtanga Yoga focuses on the union of the breath and movement. And that is exactly what CrossFit Scottsdale has done in this class by bringing together CrossFit and yoga. There are those who would argue that yoga is the antithesis of CrossFit.  They would be missing the purpose behind CrossFit which is building an elite well balanced athlete. Yoga is a practice, not a work out. In yoga the ultimate goal is deeper meditation through movement linked with breath, not the ability to move large loads, long distances quickly. And there is definitely no room for competition in traditional yoga practice. So how then could anyone support the marriage of yoga and CrossFit? The answer lies in balance. CrossFit emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility. The union of CrossFit and yoga creates a balanced athlete.

What to Expect

At CrossFit Scottsdale, Nicole will be putting you through an Ashtanga Yoga practice along with some added in poses based off the week’s WODs. Ashtanga Yoga is a power yoga that focuses on the union between breath and movement. It will be an hour yoga class, ending with some deep breathing and meditation.

Who Should Take CrossFit Scottsdale Yoga?

Yoga, like CrossFit allows for universal scalability.  What this means is that anyone regardless of age, experience or level of flexibility is welcomed.  Students interested in greater overall physical balance and ultimately becoming a better CrossFit athlete is a perfect candidate for this class. Yoga meets everyone where they are at in their own practice and so wherever you are at in your journey, everyone is welcome.

What are the Benefits of Yoga?

CrossFit Scottsdale yoga classes increase overall flexibility and balance which leads to greater range of motion and improved performance.  CrossFit Scottsdale Yoga is a beneficial class to take to prevent injury and decrease recovery time.  It is also a great compliment to CrossFit workouts especially if you are currently rehabbing an injury.


(Instructor Nicole in Full Wheel)

Open Workout 13.4

Programming for Thursday, March 28, 2013


As we enter week four of this global fitness fitness competition, let us resolve ourselves to think only of the movement at hand.  We will think not of the time on the clock, the rep or round our neighbor has accomplished, or of the fatigue we feel in our bodies.  For these thoughts are but mere impediments to our moving on to that next rep, and filling that seven minutes with our whole self — both mentally and physically.  There may be hundreds of thousands of people performing this same workout, but the real competition happens inside.  Lets bring it!


7 minute AMRAP of:OpenWOD_13.4
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar..




Just in time for everyone to recover from 13.4, Open Workout 13.5 will be hosted at CrossFit Scottsdale’s Friday Night Lights.  Friday of next week (4/5 beginning at 5:30pm) will conclude the 2013 Open season, and CrossFit Scottsdale is going to seal the season with a bang! Come experience how the heat of competition can push your performance to the next level, and finish off the Open Workouts with a personal best!



Fitness is a State of Mind


Programming For Wednesday, March 27, 2013

Fitness is  more than sweat, muscle, and speed.  It is more than weights, rowers, and rigs.  Fitness is also more than your coach, your partner, and even your body.  Fitness is rather a state of mind — focused towards excellence, and resilient throughout any challenge.

How fit are you?


Front Squat 5, 5, 5
10 Minute Sealfit Grinder
500 Meter Row
90 Second Rest 
500 Meter Row
50 Burpees

Help Save a Life! Free Class with a Donation!


Help save the life of a Mom in our community!

Yvonne needs our help to save her life! Yvonne is suffering from a disease that attacks her internal organs and requires a life saving stem cell transplant. Please help us raise funds to make it possible for her to receive this transplant and stay in Chicago for her 8 week treatment at Northwestern Memorial Hospital.

This Saturday, March 30th, We are offering FREE classes at 8am, 9am, and 10am with a donation to Yvonne. These classes are open to any age (kids are welcome!) and ANY fitness level. Donations of any size are welcomed and encouraged. Please invite your friends and family and let’s help this mom in need in our community.

Save your spot today by emailing

Setting and Meeting Goals One Snatch at a Time


Programming for Tuesday, March 26, 2013

The goals we set and gains we make in our physical fitness translate directly into our personal lives.  Fitness requires dedication, integrity, self-acceptance, and openness to support and direction.  While we train our physical bodies at the gym, we are also training our psychologies to apply these qualities in other areas of our lives that are just as important to us.

CrossFit Scottsdale wants to help you take your physical-to-personal transformations to the next level by inviting you to our Goal Setting Seminar, next Thursday from 7 to 8:30pm.  At this seminar, business coach and President of EVŌC, Troy Henson, will show us that we always, and without fail have the capacity to meet out goals — the only variables that gets in our way is lack of focus and inconsistency in working towards what we truly want.  Troy will coach us through how to set goals that will facilitate our focus and inspire our consistency so that our goals become our reality!

Troy Henson of CrossFit Scottsdale


As for today… CrossFit Scottsdale decrees that all of our athletes’ goal is to complete 30 snatches for time.  Let’s stay focused and be consistent!

3 Position Technical Work
SNATCH 135/95 lbs
30 Reps for Time

CrossFit Scottsdale is now selling SICFIT apparel!


You asked and we delivered— The CrossFit Scottsdale WOD Shop is now carrying your favorite SICFIT gear!

From the classic SICFIT tees and tanks to the newest Courage and Honor shirts for men, we have the latest and greatest ready for you to purchase. Check out the new products and stock up your closet with SICFIT apparel next time you are in class!

Want to get it fast? You can also purchase online in the CrossFit Scottsdale WOD Shop online by clicking here





Today’s Programming is Heavy — Literally!


Programming for Monday, March 25, 2013


jill 1


There is nothing quite like reaching down to grip cold, heavy metal, launching that loaded barbell over your head, and reveling in the sound of weight crashing to the ground after a successful lift.  This satisfaction is all in a day’s work at CrossFit Scottsdale, all you have to do it show up and don’t quit!

Clean and Jerk

Press 5 – 5 – 5
Push Press 5 – 5 – 5
Push Jerk 5 – 5 – 5
Split Jerk w/ Barbell 3×10

3 – 5 – 7 – 9
Clean and Jerk
Toes to Bar

Weekend Fitness to End Weakness!


Programming for Saturday, March 23, 2013


Your physical fitness is an ongoing, no-rain-checks permitted, personal commitment.  At CrossFit Scottsdale, we appreciate the promises you have made with yourself to put your own wellness and ability to thrive at the top of your priority list.  Sometimes, just getting to the gym is the hardest part of your workout (especially on a lazy Saturday morning!).  But we guarantee that by the time you walk out our doors — if not mid thruster — you will be oh so glad you actualized your personal promises!

2 – 2 – 2 – 2 – 2
Thruster (Off Rack)
Tabata Hollow Rock
1000 Meter Row
50 Thrusters
30 Pull Ups 




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