X-Fit Sport

Great high intensity workouts well designed and programmed with correctives, strength, and conditioning rolled into one hour classes for all ability levels

Here at X-Fit Sport at Gainey Village, our coaches have a combined 50 years in the fitness industry. We utilize that experience and our exceptional education to present programming to our members that allows each participant to develop in a balanced and healthy environment. We believe not only in taking our members to their highest fitness level, but also creating a progressive educational experie

Operating as usual

06/14/2024

6/15/24
Strength:
1) Altered grip pullups
x 4/4-3/3-3/3-3/3

2) Hang cleans: 10-5-3-3

WOD: Partner chipper
Any order any way
1 person moves at a time
100 pullups
100 wallball situps (1 mat)
60 hang cleans (135/95)
30/30 Dballs (100/70)

06/13/2024

6/13/24
Strength:
1) Renegade rows with support
x 5/5 x 3 Sets
2) Standing low to high lateral throw
x 10/10 x 3
3) Supermans 3 x 12

WOD: For time
Run 850 Meters
5/5 Renegad row (with push up)
(45s/30s)
10 DB front squats (45s/30s)
12 DB push press (45s/30s)

06/13/2024

Results

06/12/2024

6/12/24
Strength:
1) Sn**ch Grip DL x 3 x 4 sets building
2) muscle sn**ch x 3 x 4
3) hang sn**ch x 3 x 4
3) side plank roto x 12/12 x 3

WOD: 7:00 AMRAP
5 hang sn**ch (115/75)
7/7 grasshoppers
Rest 1:00
WOD: 7:00 AMRAP
30 dus
7 DLHP (115/75)

06/11/2024

6/11/24
Strength:
1) Back Squat: 8-6-6-6
2) Pendelay Row: 12-10-8-8

WOD: For time
40 Back squat (95/65)
40 SDLHP (95/65)
40 pull ups
40 Cal bike, row, or ski
40 Push press (95/65)
40 Power cleans (95/65)

06/10/2024

Hi Everyone,
I case sending this so you know there will be no class tomorrow night 6-11-24
Alissa

06/10/2024

6/10/24
Strength:
1) Handstand holds x fatigue x 3 sets
2) Alternating KB high rows
10/10-8/8-8/8

WOD:
30 Push jerk (135/95)
30 box jumps (30/24)
30 slam ball (20/15)
30 cal bike
30 Inverted rows
30 wall ball situps (20/14)

06/07/2024

6/7/24
Strength:
1) DB floor press x 15 x 4 sets
2) Hang sn**ch x 3 x 4 sets
3) Side plank with rotation x 12/12 x 4 sets

WOD: For time, partner
4-6-8-10-12
Cal row
Power sn**ch (75/45)
Wall ball

WOD: for time/reps, partner
200 Meter run
max sit ups
x 3

06/06/2024

6/6/24
Strength
1) hanging scap pulldowns: 3 x 10
2) Clean and Jerk x 1 rep x 5-6 sets, build

WOD:
30 Pull ups
Then:
250 Meter run
5-4-3-2-1 Clean & Jerk (70% of today)
Then:
30 Pull ups

06/05/2024

6/5/24
Strength:
Build do a 5RM deadlift

WOD: EMOM for 20:00
Min 1: 7 DBall over shoulder
Min 2: Max rep renegade rows in :45 (45s/30s)
Min 3: Max rep dips in :30
Min 4: Max cal bike, row, or ski in :30
Min 5: Max rep T2B in :30

06/04/2024

6/4/24
Strength:
1. BB Batwings (low row)
12-10-8-8
2. Hollow hold: :30-:45-1:00-1:00

WOD 1:
5 stair run buy in:
then 4 rounds of
15 wallballs (20/14)
15 box jumps (24"/20")

WOD 2:
400 meter run buy in:
then 4 rounds
50 Dus
15 slams (20/15)

06/03/2024

6/3/24
Strength:
1) EMOM for 5:00
5 bench press
2) EMOM for 5:00
5 DHLP

WOD: For time
25 DLHP (95/65)
25/25 lateral bar hop
25 HR push ups
25/25 lateral bar hop
25 t2b
25/25 lateral hop
25 cal bike, row or ski

06/01/2024

6/1/24
Strength: EMOM for
Min 1: Chin ups x 5
Min 2: clusters x 4
Min 3: hollow x :30

"WOD" Partner, for time/max reps
10 cal row
max rep burpess
x 4

"WOD" Partner, for time/max reps
clusters x 8 (135/95)
Max rep situps

05/30/2024

5/30/24
Strength:
Front squat
5 reps @ 70%
3 reps @80%
1 rep @90%
Every 2 mins for 8 mins (4 rounds)
5 reps @ 75-85%

WOD: For Time 15:00 Time Cap
3,000 m row
300 double unders or AMRAP

05/29/2024

5/29/24
Strength:
7/7 Single arm KB lawn mowers x 4sets

WOD: "DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

05/28/2024

5/28/24
WOD:
1min. max row
1min. max sit ups
1min. max box jump overs
2min. max row
2min. max toes 2 bar or v-ups
2min. max kb swings
3min. max row
3min. max sit ups
3min. max dips
4min. max row
4min. max toes 2 bar or v-ups
4min. burpee box jump overs

05/27/2024

5/27/24

WOD: "Murph"
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

05/24/2024

5/25/24
Strength: EMOM for 12:00
Min 1: 3 DL (85%)
Min 2: Ring L-Sit x :30
Min 3: 10 Decline push ups

WOD: For Time
30 KS (44/26)
12 Ring dips
25 KS (53/35)
12 Ring dips
20 KS (62/44)
12 Ring dips
15 KS (72/53)
12 Ring dips
10 KS (80/62)

05/23/2024

5/23/24
Strength: EMOM for 8:00
Min 1: 3 Power clean (80-85%)
Min 2: :30 L-hang from rings

WOD: For Time
30-25-20-15 Burpees
20-18-16-14 Power clean (155/110)
15-12-9-6 Inverted rows

05/22/2024

5/22/24
WOD: 2 Rounds for max reps
4 minutes to do...
50/40 calorie row
amrap of double unders with time remaining
Rest 1:00
4 minutes to do...
50 wall balls (20/14)
amrap of pullups
Rest 1:00
4 minutes to do...
30 Box jumps
amrap of sit ups
Rest 2:00
Repeat

05/21/2024

5/21/24
Strength: EMOM for 12:00
Min 1: 5/5 DB sn**ch
Min 2: :30 Max distance sled push (heavy)
Min 3: 10 Pendlay row

WOD: 15:00 AMRAP
10 Cal bike (increase 5 cals/round)
10 Handstand push-ups
10 Ball slams (increase 5 reps/round)

05/20/2024

5/20/24
Strength:
Every 90 Seconds
push jerk: 5-5-3-3
Every 90 Seconds
Rotary row x 8/8 x 4 sets

WOD:
4:00 AMRAP
7 Back squats (bodyweight)
400 Meter run
Max rep toes to bar
Rest 2:00 after 4:00 of work
x 4 Rounds of 4:00 AMRAPs

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Gainey Village CrossFit

Location

Telephone

Address


7477 E Doubletree Ranch Road
Scottsdale, AZ
85258

Opening Hours

Monday 6am - 6:30pm
Tuesday 5:30am - 6:30pm
Wednesday 6am - 6:30pm
Thursday 5:30am - 6:30pm
Friday 8am - 1pm
Saturday 9am - 10am

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