Get Fit Programs

Competing in FITness as a SPORT

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.

The Games Begin Here: Open Workout 13.1

Programming for Thursday, March 7, 2013

And here we have it. The workout we have all been waiting for: the CrossFit Games Open Workout 13.1!  Even if you have not signed up to compete in the open — to find your place amongst athletes worldwide — today you will have the opportunity to experience the heart and soul of The Games, right here in your weekly class at CrossFit Scottsdale!  For those of you who plan to crush this workout at Friday Night Lights, consider this your introduction and chance to get some valuable coaching tips before you throw down tomorrow night. Bring your A game, it’s competition season folks!

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs


“From push up to Podium”
Hello and welcome to one of the most exciting weeks in all of competitive fitness. The 2013 or 13.1 CrossFit Games season starts tomorrow at 5pm PST and concludes on July 28th from the Home Depot Center in Carson, California. Where the worlds FITest man and women will be crowned. What does any of this mean? That depends on who your asking and what fitness means to them. Our gym is built on 3 foundational levels. LIFE (anyone who wants to improve their own quality) FITNESS (those on the journey of exploration and connection between spirit, mind and body) SPORT (the select few who will die for reps) To those of us who treat fitness as a sport and have been training for this all year long it’s now the time to show the world how skilled we have become since last years games. To the newcomer this all might sound like calculus or Mandarin depending on what you studied in school. So I will try and break it down in layman’s terms. Every week for the next 5 weeks we will test a random workout out against 80,000 other very fit people all over the world. Your score  will rank you by 5 p.m. Pacific Time on Sunday each week. After 5 weeks the top 45 men and top 45 women in each of the 17 regions plus the top 30 teams in each region will get an invite to compete at regional. CrossFit Scottsdale Powered by: KAYYEM FITNESS and Team #SICFIT has had a tradition of excellence with over 10 regional qualifiers and 3 teams in the past 3 CrossFit Games. This year will be no different with the Top 2 athletes coming from very different lifestyles. Austin Groen the 17 year old #Phenom out of Brophy high school and Michelle Plunkett the mom of 3 boys Austin 9, Hawk 7 and Colt 3 by way of Fort worth Texas are the top 2 overall FITest athletes in our gym. As for the rest of our team which will be made up of 3 men and 3 women with 2 alternates the field is wide open. We will have a 2 day competition following the last open workout and Friday Night Lights competition Friday April 5th. How can you get involved? Come to our 1st Team meeting this Wednesday night from 7-9pm where we will walk through the 1st workout and discuss strategies, training, and nutrition during the open. “From push up to podium” everyone started as a beginner and if you would like to learn more about how we Specialize In Competitive FITness or SICFIT and how to compete in this sport please join us tomorrow evening from 7-9pm.

On the Monday Before Friday Night Lights, Where Will You Be?


Programming for Monday, March 4, 2013


The week has finally come. That’s right, the week that marks the beginning of competition season, and the search for “The Fittest on Earth.”

While this week represents the start gate for the elite athlete’s ascent to the the peak echelons of strength, stamina, endurance, and will-power, it is also an opportunity for all of us to allow the fervor of competition to drive us to our own peaks of fitness and then set our gaze on an even higher precipice.

This start gate is none other than The CrossFit Open, and the event to attend to ring in this exciting season is CrossFit Scottsdale’s Friday Night Lights. Come cheer on your comrades and participate yourself in a workout that will be completed by your brothers and sisters in strength all over the world.

Individuals of all fitness levels are welcome and encouraged to sign up, as prescribed and scaled events will allow everyone an opportunity to feel the rush of a competition as celebrated as The Open.

Friday Night Lights is going to be an exciting evening of skill, spectatorship, camaraderie, and of course.. competition.  We look forward to seeing you there!

On the Monday before Friday Night Lights, where will you be?

Front Squat
Strict Pull-up
Wall Ball
Kettle Bell Swing
Hand Release Push-ups



CrossFit Scottsdale: Bringing the Rush of the CrossFit Games to Your Box

After a long holiday weekend its time to get back in gear at CrossFit Scottsdale.  Now is as good a time as ever to to get your body, mind, and heart in the game, so that you can be a part of The Games… That’s right, The CrossFit Games!  The 3rd Annual Friday Night Lights, CrossFit Games Qualifier is right around the corner, and this week’s programing will help you prepare for it.

Jump Rope: 10 minutes

Front Squat: 5, 4, 3, 2, 1

Kettlebell Swings and Burpee over KB
15, 12, 9 — 2 minutes rest and back at it — 12, 9, 6

Cool Down:
400 Meter Jog

No matter if this week’s WOD is your first of many, or you have completed too many to count, there is a place for you to compete at Friday Night Lights.  With three different divisions being offered, CrossFit Scottsdale wants all of our athletes to have the opportunity to feel the rush of showing what you’re made of in competition!  Come take part in the exhilaration and camaraderie that only struggling to beat the clock with all your buddies watching can bring!


Want to perform at your highest potential at The Friday Night Lights?  CrossFit Scottsdale has the programming to help you do just that! See you at the box!

The Industrial Athlete Championship Series

Good luck to all of our SICFIT Athletes competing this weekend at the Industrial Athlete Championship Series in Mesa.
Nathan, Kalen, Mike, Riff and Coach Luke.

IACS Event 2 at East Valley CrossFit February 9, 2013

8:00 to complete the following:
1000m Row
1RM Ground to Overhead
(The row must be completed first)

This WOD will produce two separate scores:
1. 1000m Row Time
2. 1RM Ground to Overhead

3:00 AMRAP
(start with 200m run)
Ascending Ladder by 1’s:
Deadlift: RX 225/155, Masters and Scaled Men and Women 185/115
Over the Bar Burpee

~1:00 Transition~

2:00 AMRAP
Ascending Ladder by 1’s:
Hang Power Clean: RX 95/65, Masters and Scaled Men and Women 75/55
Thrusters: RX 95/65, Masters and Scaled Men and Women 75/55

~1:00 Transition~

2:00 Farmers Walk: RX 270/170 (135/85 each hand), Masters and Scaled Men and Women 230/150 (115/75 each hand)

~1:00 Transition~

2:00 Over the Box Jumps
1:00 Tennis Ball Throw on Target

This WOD will produce five separate scores:
1. Deadlift + Burpee Reps
2. Thruster + Hang Clean Reps
3. Distance walked
4. Total Burpees
5. Total Balls on Target

The Industrial Athlete Championship Series is designed to test your heart, strength, endurance and overall mental toughness – it is NOT a hyper-technical CrossFit only event!  We welcome all athletes who want to test themselves against the unknown.  We will provide events with challenges you have never prepared for.  There is no perfect way to train for this as you won’t know what the competition involves until at least 4 days prior to the event.  For more information on the rules and the event itself, please visit the About Us and Event pages.

This is your chance to veer outside of your comfort zone and in the process, help bring some comfort to a little girl who needs our help. Please take the time to watch Savannah’s Story and understand the money raised during this event will go directly to the purchase of a service dog for her and her family.  A little sweat and discomfort – all for a good cause.

Thank you,

At 16 months old, Savannah was diagnosed with Juvenile (type 1) Diabetes. On diagnosis, Savannah’s blood sugar was 1319! Just to let you know how grave her situation was, blood sugars over 800 are enough to take the life of a grown man. BUT, Savannah is our miracle child; she is a survivor. Over the last year, Savannah has tolerated 200 shots and 3000 finger pricks. In the eight years since her diagnosis Savannah has endured over 23,000 finger pricks and 7,500 insulin injections. Savannah is an Angel and takes 99% of these shots without even shedding a tear! She is one tough cookie that continues to bless our family with her strength and resilience!

We are trying to get a service dog for Savannah to help alert us before Savannah’s blood sugars get dangerously low. It’s our goal to avoid the heart and kidney disease, blindness, amputation, and early death that is a reality for many people with juvenile diabetes.

Our family is deeply grateful to you for helping us reach our goal of raising $7,000 to cover the cost of a service dog.

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