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Southwest Regionals- WOD 4- #205 Snatch

SICFIT: Friday Night Lights Presented by CrossFit Scottsdale

CrossFit Scottsdale Plans For the Open

CrossFit Games Open – Friday Night Lights: Week 3

Friday Night Lights: 2011 CrossFit Games Qualifiers

Luke Kayyem of CrossFit Scottsdale "Courage Games" 4th place

The CrossFit Games are the ultimate test of fitness. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

SICFIT WOW Prepares for OPTathlon


Programming for Wednesday, September 25, 2013

Today’s WOW is inspired by the upcoming OPTathlon, held at OPT|The International Center for Fitness, on Sunday 10/6. As a fitness test, these row repeats are simple but extremely informative in assessing fitness — they reveal how quickly you fatigue and your ability to recover quickly. This test is also ideal because as much as you are racing the person next to you, you are also racing yourself .

If you are interested in judging or volunteering at the OPTathlon, please sign up at the gym or e-mail

500 Meter row at 50%
3×10 Push up + sit up + air squat + ring row
Rowing technique
Row repeats
500 Meter row
90 Second rest
500 Meter row

Stretch of the Week

The wrists and forearms can be easy to overlook when stretching and mobilizing, but this area of the body needs just as much attention as those larger muscle and joint systems.



Fit For the Fifth Finale!

You have been working hard since the prelims, putting in extra time at the gym, and turning those weaknesses in to strengths. Well now is the time to lay it all on the table. That’s right, the finals are here and by the end of the morning we will which athletes reign supreme. There will be no 9am or 10am class, but these competitors need your help to do their best.When every rep counts, your encouragement could the factor that helps a competitor make it to the leader board!




 The Challenge… Good Luck Competitors!




Fun Friday Fitness

 Healthy Motivation in Scottsdale

Programming for Friday, April 12, 2013

2K Partner Pow
*partner olds bottom of squat
Life : 10-12
Fitness :  8-10
Sport : bodyweight max effort
Life/fitness : 2 x 5
Sport : Muscle-up Ring Row into Dip 2 x 5
All levels: 4 x 6-8 (90)
Walking Overhead Lunge 30, 20, 10
Plate Burpee 10, 20, 30


Friday Night Lights 2013 Season Finale!

As we close out the last workout of the CrossFit Open here at CrossFit Scottsdale’s Friday Night Lights, we are again graced with the STELLAR performances of local CrossFit athletes! This year has truly been an experience that will never be forgotten. Amazing performances, PR’s and new bars being set for future athletes. We had another amazing night here at CrossFit Scottsdale, and we want to thank all of you who participated as athletes, volunteers and judges. To the friends and families that came out to cheer on the athletes, its more proof that this is an extraordinary community to be apart of. And last but not least, to the sponsors who came out to support what we do! Congrats to everyone who made it through all 5 workouts and if you are moving on to Regionals, we wish you all the best!

Check out the scores below from CrossFit Scottsdale’s Friday Night Lights, WOD 13.5.

First Name Last Name CrossFit Affiliate Gender Division Heat Score
Mike McLinn Crossfit Scottsdale male Masters 1 60
Deric Andre CrossFit Scottsdale male Masters 1 47
Jason Flory crossfit Scottsdale male Masters 1 23
Tanil Reed Urban WarFit female Rx 3 127
Audra Arlain Crossfit Calgary female Rx 2 84
Gayle Shaloo CrossFit Full Strength female Rx 4 77
Jaime Hess Crossfit Northwest Tucson female Rx 2 72
Nicole Miller CrossFit Scottsdale female Rx 4 72
michelle plunkett Crossfit Scottsdale female Rx 3 68
Klubo Flingai CrossFit Scottsdale female Rx 4 63
Elizabeth Zapata Crossfit Scottsdale female Rx 3 58
Shellie Sallas CrossFit Full Strength female Rx 2 48
Erin Wellendorf CrossFit Scottsdale female Rx 3 48
Jorge Aragon SicFit male Rx 7 132
Kawika Henderson CrossFit Surprise male Rx 7 125
Gavin Trella Free range crossfit male Rx 7 86
Luke Kayyem CrossFit Scottsdale male Rx 7 83
Gabe Swaba male Rx 7 82
Jeff Rifkin CrossFit Scottsdale male Rx 7 81
Christopher Bourke Crossfit North West Tucson male Rx 3 80
Chris Cannon Crossfit Scottsdale male Rx 6 78
Dustin Anderson Crossfit Scottsdale male Rx 5 77
Adam Shaloo CrossFit Full Strength male Rx 5 73
Nick Stavlund CrossFit Chaparral male Rx 2 70
Steve Cederstrom CrossFit Scottsdale male Rx 6 67
Michael Mitschele Fit City Cross Fit male Rx 2 66
Sean Nugent Crossfit Scottsdale male Rx 2 61
Josh Wagner CrossFit Scottsdale male Rx 6 60
Thomas Hoogenboom Crfossfit Scottsdale male Rx 4 55
Daniel Grant Crossfit Northwest Tucson male Rx 5 55
Joseph Atkielski Crossfit Scottsdale male Rx 6 52
Patrick Manning CrossFit Chaparral male Rx 5 51
Nick Echeverria CrossFit North West Tucson male Rx 3 44
Kalen Rickard male Rx 6 44
Oscar Tellez Crossfit Northwest Tucson male Rx 6 44
Dustyn Owsley Unaffiliated male Rx 1 34
Mark Sanger Crossfit Full Strength male Rx 6 17
CJ James CrossFit Scottsdale female Scaled 1 65
Emily Miller female Scaled 1 56
Renee Fregy CrossFit Northwest Tucson female Scaled 1 42
Steph Hammerman female Scaled 1
David Nguyen CrossFit Scottsdale male Scaled 1 72

Open Workout 13.5


Programming for Thursday, April 4, 2013

Get ready to push yourself with this one folks, and then push your self even harder.  As the grand finale of the Open workouts, this brutal challenge of strength, stamina, and mental toughness only gets more difficult the harder you push.  This should make for a great show at Friday Night Lights, so be sure to get the practice and coaching tips you need today, so that you can exceed your own expectations tomorrow night!

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed. 

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