CrossFit Scottsdale had the pleasure of guest coaching the Moon Valley High School Swim Team practice yesterday. The Moon Valley Rockets have been incorportaing CrossFit into their strength and conditioning in order to better prepare them for swiming. CrossFit is by design broad and general in its areas of physical fitness in order to make you better at any sport and/or life in general. The Rockets have already noticed a difference in the water from doing CrossFit style movements for the last 4 weeks thanks to Coach Baron who took it upon herself to become a student here at CrossFit Scottsdale in order to help coach her team more effectively, oh and get some elite fitness for herself too! Coach Baron invited us out to guest coach at the begining of their summer training and we enjoyed it so much that we invited ourselves back. Here is the WOD we did:
Warm Up:
10 Lateral Burpees
10 Squats
3 Rounds
Skill: Cleans
(The clean is a great movement for power output and coordination)
Congratulations Rockets, you killed todays WOD! You look great and will be breaking records this year!
Keep us posted on your success and we hope to see you at the Chipper Challenge on July 24th to cheer Coach Baron on!
For more information on CrossFit Scottsdale for your team or our CrossFit Scottsdale Kids or Teens program email Coach Tiffany at Tiffany@CrossFitScottsdale.com or call 480-922-3253.
To celebrate our 1 Year Anniversary and the 4th of July holiday, we are offering free classes for our students all day on July 5th. We have all of our regularly scheduled classes - 8am, 12pm, 5pm, & 6pm. If you have any friends or family who are police officers, fire fighters, or military personnel please invite them to join you in class tomorrow so that we can personally thank them for making this country a great place to live. We hope you had a safe and enjoyable 4th of July and we hope to see you in class today!
All classes this week will start with
3 Max effort L-sit/tuck hold attempts.
WOD: Teams of 2, only one person can work at a time
2K meter row (partner must hold squat on wall while partner rows)
100 knees to bows
100 wall balls
100 burpee long jumps
100 push-ups
100 walking OH lunges (10-45# plate)
* On all exercises, except the row, partner must do 10 air squats before rotating back in.
Moving day - July 5, 2009. Time flies when you are having fun!
Happy 4th of July! Enjoy a wonderful weekend with your family or ours.
All classes open on Saturday.
All classes open & FREE on Monday in honor of our FREEDOM. * Listen to KTAR 98.7 FM at 7am on Sunday morning
for tips on how to survive the summer blues.
What do you get when you combine 51 kick ass CrossFit Scottsdale Students with a 10 exercise home grown chipper… A WHOLE BOATLOAD OF AWESOMENESS!!!
Today was the largest challenge we have ever hosted, both in terms of participation and exercises. To put on an event like this we needed a whole lotta help so before I go any further, a big thank you to all of our coaches, ambassadors, and volunteers. We would not have been able to put on an event like this without you. A special shout out to Skip for making our brand spankin’ new plyo boxes. Those things are sick… not any easier to jump on after 60 goblet squats, but sick nonetheless!
The morning started off with a bang as our Elite Women rowed, squatted, jumped, sat, pulled, swung… you get the point. Every 5 minutes after that another heat of 3 set off on the rowers ready to conquer the beast. Most succeeded, some puked but all competed.
Heat 5 was one of the more memorable heats of the day. Hallie, Ashley U., and Ashley R. all finished within 7 seconds of each other. Ashley U’s time of 16:10 was the top time of the day for our intermediate women.
The Elite and Advanced men competed in the same heats and were impressive both in their athleticism and in their determination. Heat 13 paired two members of CrossFit Scottsdale’s Affiliate Cup team with Ali A. Brian Gubernick and Matt Blanton went head to head for almost 14 minutes with Matt B posting the best Elite Male time of the day, 13:50.
Finally, thank you to Peter and Sara Houck for all of the great memories. We were so glad you came to share one last Saturday with us. We will miss both of you and we will miss seeing Charlie continue to grow up. You will always be family.
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine.
9:30am at Fountain Court across from Mojo Yogurt.
Level 1 Test for the White Band at CrossFit Scottsdale
08/12/2010 - 06:30 PM
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us on Friday evening at 6:00pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times. To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
Free Class at Lululemon Sat 11am
08/14/2010 - 11:00 AM
Free CrossFit class at the Lululemon Showroom at the Borgada 6166 N Scottsdale Rd, Scottsdale. All fitness levels and ages welcome.
Food as Fuel Class at CrossFit Scottsdale
08/14/2010 - 12:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
CrossFit Scottsdale Connections Networking Luncheon hosted by Calistro Bistro
08/17/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be held at Calistro Bistro hosted by Devin Walsh at 18221 N. Pima Road #140, Scottsdale, AZ.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Free CrossFit Class at CityNorth
08/20/2010 - 09:30 AM
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine.
9:30am at Fountain Court across from Mojo Yogurt.
CrossFit Scottsdale Anniversary Party!
08/20/2010 - 06:30 PM
time Flies when you're having fun and getting fit! Hors d'ouvres and beverages, lululemon athletica fashion show, CrossFit and CrossFit Kids Workout demos, Raffle, Live Music and Team Awards! Come join us in this GREAT celebration of success. Thank you to all of our amazing students for making this possible. Friends and Family are welcome!
Back to School Meals with Chef Rachel Albert
08/27/2010 - 06:30 PM
Eating healthy meals doesn’t have to take endless hours of labor. If you know where to shop, what to buy, and how to cook with multiple meals in mind, you can pull together great meals for the whole family with leftovers to spare. Chef Rachel will show you how to simplify meal planning with satisfying salads, easy protein dishes, dressings, and mix and match menu ideas. Wheat free, gluten free, dairy free cooking demonstration.
Menu
Curried Chicken Salad with Grapes & Nuts
Steak Salad with Roasted Vegetables, Avocado & Lime Dressing
Baby Greens with Toasted Pecans & Poppy Seed Pineapple Drizzle with Turkey Breast
The Everlasting Salad
Homemade Beef & Bison Jerky
Toasted Nuts with Herbs & Spices
Food as Fuel Class at CrossFit Scottsdale
08/30/2010 - 07:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Here's to the Heroes
09/11/2010 - 08:00 AM
CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!
CrossFit Scottsdale Connections Networking Luncheon hosted by The Tousley Team
09/21/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be hosted by Devra and Carol Tousley, our preferred residential real estate team. Details and location to follow!
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
CrossFit Scottsdale Connections Networking Luncheon hosted by Perry Chrisler of Concierge Communications
10/19/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. This month's CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Thank you Coach Tiffany and Coach Skip for taking your time to teach us some cross fit workout! They are ...