Winter Fitness Challenge! The Heats are out!


First Last Level  Prelim Heat
Fran Beck Beg 1
Chris Bonin Beg 1
Eileen Delaney Int 1
Matt Bucko Int 1
Jeff Schwartz Int 1
Mike McLinn Rx 1
Tonya Fitzpatrick Beg 2
Abhijeet Namoshi Beg 2
Najala Kayyem Int 2
Bill Dittman Int 2
Anthony Spencer Int 2
Frank Moskowitz Rx 2
Cheryl Fox-Strausberg Beg 3
Jeremy Santa Cruz Beg 3
Jill Konderick Int 3
Michael Fischer Int 3
Bob Vosoghi Int 3
Jeff Rifkin Rx 3
Gina Speirs Beg 4
Blake Tablak Beg 4
Shandee Larsen Int 4
Bruce Lundquist Int 4
Sariah Beg 4
Hallie Flood Rx 4
Josh Vella Rx 4
Emily Beg 5
Sarah Tablak Beg 5
Stephanie Segel Int 5
Dustin Anderson Rx 5
Erin Wellendorf Rx 5
Amber Weberpal Int 6
Jared Rodham Int 6
Luke Kayyem Rx 6
Joe Atkielski Rx 6
Klubo Flingai Rx 6
Chris Cannon Rx 6
Graham Montgomery Int Makeup
Jenn Lyles Beg Makeup
Tiffany Temple Int Makeup
Kory Leadon Int Makeup
Stu Selden Int Makeup

The 4th annual CrossFit Scottsdale Kids Run

The 4th annual CrossFit Scottsdale
Run for Kids race is a FREE race for kids.

Three age divisions, 6 & under, 7-10 and 11-12.

The course is on the warning track
inside Scottsdale Stadium prior to the
Molina Fine Jewelers Celebrity Baseball Game
on Sunday, January 27th, 2013.

All entrants receive 5 tickets to the game,
an event shirt, gift items and refreshments.
Commemorative medals and trophies
will also be handed out.

2013 Run for Kids Brochure

2013 Run for Kids Entry Form

To contact Running Masters:
To sign up online: or

Reminder: Goals Seminar Monday!

Don’t Forget the Goals Seminar is NEXT Monday!

Are you signed up? Do you have your 2013 goals lined up? Here is your chance to get prepared for a successful year!

You are invited to join our business coach Troy Henson, President of EVŌC, on January 7th from 7:00-:8:30 at Crossfit Scottsdale to set your focus and create big wins in your personal and professional life.

In this upcoming seminar expert business coach, Troy Henson, will help you to set your focus and establish a process to help you reach your goals efficiently.


Sign up today at the gym or by emailing

Friday Night Lights III a 2013 CrossFit Games Open Season Qualifier Begans March 8th


Welcome to the 2013 Reebok CrossFit Games season at CrossFit Scottsdale Powered by: KAYYEM FITNESS. We will be hosting the 3rd annual Friday Night Lights A CrossFit Games open Qualifier on March 8th to kick off the season and finishing April 5th. Affiliates from all over the South West will come to compete in the heart of Scottsdale where all the competition began 5 years ago. We will have a RX, Masters, Scaled and Kids division. The hype is real and the intensity is high for the next few months. After the open we will have team tryouts to see which 4 men and 4 women head to Regionals to compete for a shot to be the fittest in the world. The 2013 CrossFit Games are held under the lights in Carson, CA inside the Home Depot Center in July. “Let’s get ready to ruuuuuuuuuuuuuumble”!!!

Five weeks for the Open: March 6 – April 7 Registration for the Open begins January 15th for Friday Night Lights Via SICFIT. Individual athletes will compete both on a worldwide scale and also to qualify regionally for the semi-final round – The Regionals. Athletes may complete each workout at their local CrossFit affiliate or upload a video to be judged online.

Open Prizes

The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money.

Teams in the Open

The team competition in the Open will be organized the same way as last year. Teams are made up of athletes from the same gym competing as individuals. All-star teams with athletes from different gyms are not permitted. There will be new clarifications on what constitutes an eligible team member in the rulebook updates coming out mid-December. In essence, team members must represent their gym, meaning they train the majority of their workouts (by any metric) at the team gym.

New Masters Division

There is now a category for men and women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60-plus. At the end of the Open, the top 20 men and top 20 women worldwide from each of the five age groups will be invited to compete in the Masters at the 2013 Reebok CrossFit Games.

Online Judges Course

CrossFit will offer an online Judges Course, which will launch in mid-December. The course will address the role of the judge and common standards, along with several video scenarios that will assess the visual perspicacity of the potential judge. This first release will be particularly oriented toward the Open.

CF Games logo

CrossFit Games Open WOD 4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats (120lbs M/ 90lbs W)
10 Muscle-ups  

Jumping rope is a skill that will assist in all training aspects and overall athletic ability.

1000 row
5 min jump rope

double under (two rotations of the rope, one jump)

press clusters 3.3.3×3

21 (unbroken) double/single jump ropes
11 push press #115/85
5xRFT (rounds for time)


Jumping rope is an effective and readily accessible cardiovascular exercise. Performed at a slow to moderate pace, jumping rope develops aerobic fitness, while fast jump rope can improve anaerobic fitness. Anaerobic activity requires brief spurts of high intensity activity. Once you have mastered more basic jump rope techniques, such as two-footed jumping, running on the spot and high-knee lifts, the next logical skill to master is the double-under. A double-under involves turning the rope twice in a single jump. A single double-under can help break up a long jump rope session while a series of double-unders really intensifies your jump rope workout.

Endurance training at CrossFit Scottsdale

10x push up/sit up (strict)/oh squat 3x

A1 walking overhead lunge 30" down the length of the gym
A2 plank hold accumulate 60 seconds
3xfull rounds go up in weight each set


Our Crossfit Scottsdale Endurance program meets every Wednesday at 5am and on Saturdays at 8am.
The program is led by 3 time South West Regional Qualifier and 2011 Top Female CrossFitter
Melissa “Mel” Einbinder. She loves a good cup of coffee and hugs.


CrossFit Scottsdale Kids

What is the New Year?

Definition: The New Year is the day that marks the beginning of a new calendar year.  For centuries, and in similar ways, people have been observing the end of one year and the beginning of another.  Fresh starts are common during the new year.  These fresh starts are called resolutions; goals for the future.  The tradition of making a New Year’s Resolution encourages us to make positive life changes.

What is a resolution example?

  • I will brush my teeth twice a day
  • I will wash my hands after going to the bathroom and before eating
  • I will clean up my toys
  • I will try to find a sport I like
  • I will walk the dog with mom and dad

Kids arte the future of fitness.

G.P.P Saturday at CrossFit Scottsdale Powered by: KAYYEM FITNESS as the new year approaches us and we strive to be good at everything today we will be working on
“General Physical Preparedness” a standard and must in any exercise program and a staple in our gym. Today we will flip and jump tires, jump walls, punch bags and drag and push sleds. We will run and jump, row and climb and we will do this for as long as we need to achieve G.P.P.

Adi Yoga Workshop- January 25th!

If you are an adult –even if you are a physically active CrossFitter- chances are that somehow over the course of your life your body has started to harden up leaving you with tight muscles and restricted joint mobility. Adi-Yoga can be tremendously beneficial to people like you because it directly leads to improved mobility, balance, and mental connection to your body, all of which are needed both to perform well and to live a good life. AD will share the amazing benefits of yoga practice with you by introducing you to the system of Adi-Yoga in a special 2-hour workshop on January 25th from 6-8pm at CrossFit Scottsdale. No previous experience with yoga is necessary, all are welcome. RSVP today by emailing or by signing up at the gym.

The Benefits of Adi-Yoga

◦   Physical health – including but not limited to: increased immunity, digestion and vitality; decreased blood pressure and tension; alleviation of chronic aches and pains, arthritis and complications from old injuries; regulation of circulatory system, endocrine system, nervous system; enhanced heart health, etc.

◦   Mental and emotional wellbeing – an overall sense of contentment, happiness and purpose; decrease in stress and anxiety; enhanced memory and intelligence; increased sense of alertness and focus; a relaxed, open and spacious mind and overall feeling.

◦   Increased sensitivity and awareness, especially in regard to subtle energies such as prana, nadi, bindu and cakra.

◦   An authentic, conscious embodiment practice like Adi-Yoga is the most expedient means for clearing negative habits of body, speech, and mind (just trying to “think positive” isn’t enough to change your limiting patterns)

◦   Conscious physical practice is a foundational means for integrating the state of one’s Essence/Presence with everyday activity.

About Lauren:

Lauren “AD” Hovey has been passionate about athletics, health, and fitness her whole life. She played numerous competitive sports while growing up and began practicing yoga eleven years ago as a way to balance and improve her athletic performance. After graduating from UC-Berkeley, AD moved to Thailand to live and train at Kailash Akhara Retreat Center – the International Headquarters for the Adi-Yoga system- where she has been deepening her understanding and experience of yoga ever since.  She has taught yoga in Thailand for more than 4 years and would like to share the amazing fruits of yoga practice with you at CrossFit Scottsdale.

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