Congrats Troy, Zach, Ben & Bev on you White Bands!!

At CrossFit Scottsdale, we believe in setting and achieving goals. This is very different from many other fitness routines that are available. We want for you to aim high, take action, and achieve the results that we know are possible through dedication, discipline, and hard work. Last Thursday night one of our students, Josh “Doc” Vella achieved one of his goals. He passed the CrossFit Scottsdale Level 2 test and earned his Orange Band. Doc set his goal, took action and worked hard, and not only achieved his Orange Band but also the ability to attend any of our Level 2 classes here at the gym. Congratulations on your incredible achievement Doc, your level of commitment to the ultimate goal of elite fitness makes you a leader here at CrossFit Scottsdale.

We are very proud of all of the students who came to participate in the Level 2 Test at CrossFit Scottsdale. Keep up the hard work and dedication towards reaching your fitness goals and with the right amount of action, you will definitely succeed. Thanks to all of the coaches and students who helped out with this event. We appreciate your commitment to making CrossFit Scottsdale a great community of support and teamwork.



CrossFit Scottsdale’s Level II Test
Part I:
2 mile run + 50 pull ups <20 minutes (men)
2 mile run + 25 pull ups <25 minutes (women)

Part II:
10 clean & jerks at bodyweight + 10 OH squats at 3/4 bodyweight <10 minutes (men)
10 clean & jerks at 3/4 bodyweight + 10 OH squats at 1/2 bodyweight <12 minutes (women)

Part III:
50 burpees
<4 minutes

The true CrossFit Scottsdale athlete not only wants to be challenged, but looks forward to it.

Monday, September 5^th is Labor Day. Bring a friend and join us for a FREE CrossFit and Yoga Workout this holiday at 8am, noon or 5pm. Yoga will take place at 6pm.

KEY
Classroom A: Original Space
Classroom B: Expansion Space

New Classes added to the schedule in September

Mon/Wed: 4:30pm Level 2- orange band (B)
The WOD for the first Level 2 class on Wednesday 9/7 at 4:30pm will be the Level 2 test (reference your Success Journal 3.0 for details).

Tues/Thurs: 6pm Beginner (B)

Friday: 5:30pm All Levels (A)

September Schedule Changes/New Times:

Monday:
3:45pm CrossFit Teens (B)
4:15pm CrossFit Kids (A)

Wednesday:
3:45pm CrossFit Teens (B)
4:15pm CrossFit Kids and Little Heroes (A)
7pm Foundations (B)

SealFit 2.0 will resume on Friday, September 9^th at 5am. This eight week course is held on Friday mornings for 2 hours a week from 5am-7am. See a Coach to get signed up for the next squad.

Levels

Moving forward please try to attend the appropriate level class. Leveled classes allow us to give you the attention that you need most. In the beginner classes we will focus on more instruction, and will work on basic skills and general strength development. The more advanced classes will work on more advanced skills and with heavier loads.

There is definitely a place for all-level classes, but as your coaches we want to be able to give you more attention and better develop you as athletes. Fundamentally there are progressions to performing movements proficiently.

Level tests are an important component to our program here at CrossFit Scottsdale.  The process of achieving different levels is, nonetheless, an established method of helping our student’s progress.  Each level has its own properties and unique qualities.  Beginning students will learn shortly that mental and technical improvement go hand in hand.  In time, all those who train CrossFit will come to appreciate the merits of the class level system.

Level tests typically occur every other month. If you want to test prior to the scheduled test date, book a private skill lesson with a Coach. Because all students have different potentials, it is important not to compare your progress with that of another. Level testing should only be used as a means by which to measure your own improvement and determine a suitable class to train in where there are people at the same ability level as you. One of the most important aspects of the test is the student’s mental attitude.

At CrossFit Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a halfhearted WOD every day of the week.

The reason we teach quality is because everything that we do in CrossFit as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. CrossFit Scottsdale Level Testing plays an important role for both new members just beginning a workout program and elite competitors. Level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly.

And of course most of all Level Testing is supposed to be FUN. It allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end CrossFit is about where we end up, not where we begin.

Put these September events in your calendar today:

Friday 9/2 5:30pm-7:30pm: “So easy a Kayyem could do it”…. Learn how to improve your nutrition and eat practically Paleo with practically no effort. $20 for students/$25 for non students

Saturday 9/3 9am & 10am classes: 31 Heroes Tribute WOD if you plan to participate please register at 31heroes.com (this IS a fundraiser). All proceeds will be received through the Navy SEAL Foundation

Sunday 9/11 8am, 9am, 10am: “One Nation Under WOD” Come and celebrate the 10^th anniversary of 9/11 with us by working out alongside men and women in uniform. Sign up at the gym or email info@crossFitScottsdale.com to reserve your class time. Space is limited. Every participant will receive a FREE T Shirt (while supplies last).

Thursday 9/15 at 7:30pm: Food as Fuel Class. Learn the ins and outs of the Zone and Paleo diets. Discover how to eat, when to eat, how to shop and what to do to live a healthier lifestyle.

Saturday 9/17 9am & 10am class: Fight Gone Bad 6. Get signed up for your appropriate level at the gym. To donate to the cause visit www.fgb6.com

Saturday 9/24 1pm: What is CrossFit? Learn more about the science of CrossFit.

Monday 9/26-Friday 9/30: HELL WEEK 3 (2 a days M-F). Free for Unlimited students.

The Level test is something that is unique to CrossFit Scottsdale and is designed to always keep our students pushing towards the goal of elite fitness. It is truly one of the favorite events of the coaches because we get a chance to see the payoff of the hard work our athletes put in on a daily basis. Friends, family, and other student-athletes are always invited to cheer, and while not everyone makes it, every single participant is better for stepping up to the challenge.

Congratulations to Bob V., Kenny S., Nick Z., Sarina B., Mike C., Ken G., Logan S., Clay R., Hakim B., Dusty E., Justin W., and JT. We are extremely proud of the effort you put in to achieve your White Band. Keep pushing yourself and get ready for the next level coming soon.

We now have 11 new Level 1 “White Band “athletes at CrossFit Scottsdale. Congratulations to Stephanie S., Steve C., Chris E., Amy W., Michele B. Andrea G., Klubo F., Patty S., Bill H., Erika H., and Tom On. You are the next level of leadership at CrossFit Scottsdale. New students will look to you for guidance and help when setting and achieving their goals. Thanks to all the judges and fans that came out to help encourage these athletes and give them the boost that they needed. It was a great night and every athlete who participated should be extremely proud of their performance.

In the journey towards the peak of elite fitness there are several levels that must be achieved. The Level 1 “White Band” Test is one of the first stops along the path leading up to the summit. It is a progress checkpoint where you can gage how far you have come over a certain amount of time. It is important to be able to set a goal, make a plan, and then take the appropriate action to reach your destination. You need to know where the obstacles will be along the way and figure out how to get around them. It might take more than one attempt to make it, and some might take longer than others to get there. At CrossFit Scottsdale every athlete has the tools, skills, and opportunity to make it to the top, as well as the courage and heart to begin the journey.

On Thursday, June 16th at 6:30pm we will hold the Level 1 “White Band” Test here at CrossFit Scottsdale. We encourage everyone who has yet to achieve this level to come and participate. It is a FREE class that you can take advantage of, so get started up that path and experience all the action, excitement, and fun.

Congratulations to Justin B., Chris E., Eric S., Chris C., Matt B., Mark V., Tyler W., Geoff S., Laura C., Erin W., and Emily W.

You are the next level of elite athletes at CrossFit Scottsdale. As athletes, you set your goals and then worked hard to achieve them with heart, determination, and courage. You make CrossFit Scottsdale very proud.

Part 1
2 Mile Run & 50 Pull Ups in under 20 Min – MEN
2 Mile Run & 25 Pull Ups in under 25 Min – Women

Part 2
10 Body Weight Clean & Jerks and 10 3/4 Body Weight Overhead Squats in under 10 Min – MEN
10 3/4 Body Weight Clean & Jerks and 10 1/2 Body Weight Overhead Squats in under 12 Min – WOMEN

Part 3
50 Burpees in under 4 Min – MEN & WOMEN

If you would like to test your physical abilities, or you just want to cheer on your fellow CrossFit Scottsdale athlete or help judge…show up an Thursday night to experience the next level of intensity.