6451 E. Shea Blvd.

Scottsdale, AZ 85254

Afliate Owners/Head Coaches Nick Stavlund

nick@crosstchaparral.com
CrossFit Level 1 (CF-L1) Trainer CrossFit Rower Trainer CrossFit Football Certication Coaches Prep Course

Frank Shirvinski
frank@crosstchaparral.com
CrossFit Level 1 (CF-L1) Trainer Olympic Lifting Certication CrossFit Rower Trainer Strongman Certication Coaches Prep Course

CrossFitChaparral.com

CrossFit: The best Strength & Conditioning Program in the World CrossFit Chaparral in 101 words:
CrossFit has become the premier tness program for Special Forces Groups, Marine units, Fire Fighters, Police academies, soccer moms, and even school P.E. programs... why? Because CrossFit trains your body and mind for unknown, functional, real life challenges.

About CrossFit Chaparral:

Affordable: CrossFit Chaparral is the only public non prot CrossFit box in Arizona, and strives to be the most affordable CrossFit program in Southwest.

For everyone: Our tness programs are completely scalable. Cant do a pull up? Well have you do jumping pull ups or ring rows. Cant run? Well put you on a rower. Cant jump on a 24 box? No problem, because everything we do can be modied according to the same formula: Constantly varied, functional movements, executed at high intensity. True Athletes: CrossFit Chaparral is owned and operated by coaches who value both physical and moral tness, in the same spirit as the original Greek Olympians of Ancient Greece. Here, we pursue true athleticism: Moral and physical tness. Community: You will make new friends, and you will achieve your goals, if you follow the three CrossFit Chaparral guidelines: 1) Show up consistently, 2) Be motivated, and 3) Offer and accept encouragement. Fun: Achieving your tness goals, making quality friends, and participating in unique physical challenges that will transform you physically and mentally are not only worthy goals, but ones you will enjoy accomplishing. The days of working out and then doing cardio are over.

Keep workouts short, intense, and varied. Practice and train functional, compound movements: Squats, dead lifts, presses, cleans, and snatches. Master the body weight movements: pull ups, push ups, hand stands, sit ups, throws, holds, and rope climbs. Run, jump, bike, swim, row and climb, hard and fast. Combine these exercises in as many combinations as creativity allows. Routine is the enemy; keep your body guessing. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. And remember: Physical tness void of moral character is worthless.

CrossFitChaparral.com Suggestions for Getting Started

1. Youre Competing Against Yourself, Not Others When it comes time to throw down in a WOD, dont feel like you have to do everything RXd or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity nd you. You need a solid foundation of strength and exibility in order to progress into more demanding workouts. Chase yourown capacity and don't be afraid to scale. What You Eat Is More Important Than What You Lift Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. When youre rst starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, pHunter-Gatherer; just eat clean. Dont Be Afraid To Ask For Clarication, Over and Over and Over Again If you dont fully understand something, ask. If you still dont get it, ask again. Weve all been there. Learning the mechanics of certain movements like the kip, squat, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask. Crosst Isnt Everything Crosst is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesnt mean that it has to be your sport or your lifeblood. You Wont PR Every Day Dont mistake intensity for hard work. Even if youre having a bad day and the intensity just isnt there, you can still get a lot out of your time in the gym through hard work. Dont skip a planned session just because you dont think you have it today. Something is better than nothing. Have Fun Dont take yourself too seriously. Smile. Laugh. Introduce yourself to people you dont know. If youre not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then you get it... You Are All Firebreathers Firebreather Fie-r-bre-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete. You dont have to be an elite CrossFitter to embody the essence of a true Firebreather. Its not your Fran time, but the spirit you bring to Fran that makes you a Firebreather. Respect Rest and Recovery Think about longevity. If youre killing yourself every time you step foot in the box, week after week, month after month, year after year, youre going to eventually break down. You need to respect your time outside of the gym. You dont get bigger and stronger from lifting weights; you get bigger and stronger while recovering after lifting weights. Get Involved in the Community Throughout the year, CFC offers free wellness seminars, special WOD events and other opportunities to hang with your fellow CrossFitters. Join us!
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CrossFitChaparral.com
Schedule
MONDAY
6:00 AM CrossFit WOD

TUESDAY
6:30 AM Endurance*

WEDNESDAY
6:00 AM CrossFit WOD 7:00 AM CrossFit WOD 7:00 AM Speciality*

THURSDAY
6:30 AM Endurance*

FRIDAY
6:00 AM CrossFit WOD

SATURDAY
6:30 AM Endurance*

7:00 AM CrossFit WOD

7:00 AM CrossFit WOD

8:00 AM CrossFit WOD 9:00 AM CrossFit WOD 9:30 AM CrossFit WOD 12:00 PM Women Only 3:20 PM CF Football* 4:30-5:15 PM CrossFit Kids* 4:30 PM CrossFit WOD 5:15-6:00 PM CrossFit Kids* 5:30 PM CrossFit WOD 6:30 PM CrossFit WOD 9:30 AM CrossFit WOD 12:00 PM Women Only 3:20 PM CF Football* 4:30-5:15 PM CrossFit Kids* 4:30 PM CrossFit WOD 5:15-6:00 PM CrossFit Kids* 5:30 PM CrossFit WOD 6:30 PM CrossFit WOD 9:30 AM CrossFit WOD 12:00 PM Women Only

4:30 PM CrossFit WOD

4:30 PM CrossFit WOD

4:30 PM CrossFit WOD

5:30 PM CrossFit WOD

5:30 PM CrossFit WOD 7:00 PM Training* 6:30 PM CrossFit WOD

5:30 PM CrossFit WOD

6:30 PM CrossFit WOD

Membership
Contract Options:
$95 per month for unlimited classes per week 15% discount for Public Safety employees, Active/Reserve/Retired/Former Military * There is a separate fee structure for Endurance, Speciality Training, Football & CrossFit Kids **Membership dues are collected via monthly auto-pay only.

CrossFitChaparral.com
Getting Started - Foundations
What is it? Six introductory CrossFit classes that teach you the nine CrossFit movements, nutritional information, the CrossFit denition of tness, the CrossFit philosophy of tness, the story of CrossFit Chaparral, and a plethora of additional movements you will need to master in order to excel in CrossFit. The cost for Fundamentals is $95. When is it? Foundations is a collection of four 1.5 hour sessions or six 1 hour sessions spread out over two weeks, thats it. Since Foundations is the ONLY way to join CrossFit Chaparral (without testing out), we also offer a personal training option. To register, visit http://crosstchaparral.com/getting-started/.

Personal Training
If your schedule does not allow you to participate in one of our Foundations classes, we also offer high-quality personal training at great prices. Follow the personal training instructions on our Getting Started website (http://crosstchaparral.com/getting-started/).

Childcare
Throughout the week we offer childcare during our WODs for children 0 through 5 years old. We currently offer childcare at the 12:00 p.m. Women's-Only WOD on Monday, Wednesday, and Friday; we also offer childcare at the 5:30 WOD on Monday and Wednesday; and, it is offered at the 9:00 a.m. WOD on Saturday. Older children can participate in our CrossFit Kids program (for an additional charge). Please note: Coaches or assistant coaches are NOT responsible for children. Parents must keep a watchful eye on their children even during WODs.

Additional Information
Beyond the Whiteboard (BTWB)
CrossFit is best done with a good memory. In other words, track your progress over the months and years so that you can look back and remember how far you have grown. We offer both a booklet and an online method of record keeping. The online program is called Beyond the Whiteboard, and it is $24 annually for a subscription. BTWB also allows you to measure your work capacity again CrossFitters within our box and all over the world. CrossFit Chaparral offers a custom WOD-book for tracking your WODs, benchmarks, and max lifts. Check out our online store for more information. We highly recommend that you purchase a jump rope that will best t you. Ask a coach for a recommendation.

WOD Books

You will Need a Rope

Chaparral's CrossFit endurance training program is designed to safely increase your cardiovascular/respiratory endurance that is required for endurance events like marathons, triathlons, mud runs or obstacle course races. You will be guided by a Crosst Endurance certied coach and learn improved techniques for faster times and more efcient, injury free running. The program meets three times a week at nearby tracks and trails as well as box workouts. You will get video reviews of your running form, learn running mechanic drills and develop your training plan for your upcoming events. Synthesize the power of CrossFit with enhanced endurance and build a gas tank big enough to go for hours.

When: Cost:

Tuesday, Thursday & Saturday - 6:00 a.m. Option 1. Unlimited CrossFit Membership plus CrossFit Endurance Membership: $140/month for unlimited access to all Endurance classes. Option 2. CrossFit Endurance Membership only: $55/month.

The Details
When: Who: Cost:
Monday, Wednesday and Friday - 12:00-1:00 p.m. Women! Beginners welcome! $95/mth - unlimited access CrossFit Chaparral

For more information:

www.crosstchaparral.com/women

d i S K
CrossFitChaparral.com

CrossFit Chaparral now offers an official CrossFit Kids program for ages 7-12. CrossFit Kids has a proven track record for producing a fun, safe, and welcoming community geared towards increasing body awareness and general physical fitness. CrossFit Kids is not simply a scaled down version of CrossFit, but geared and designed for the specific developmental needs of kids. For the most part, no two workouts are the same, so kids never get bored. And, the functional movements which compose CrossFit Kids workouts allow participants to become well-rounded athletes who will be better at any and every sport that they play. All of these core movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Coaches. Classes include a warm-up, focus/skill training, a workout using the skills, and a game to maximize the fun!

The Details
When:
Tuesday and Thursday, 4:30-5:15 p.m. (Ages 7 through 9) Tuesday and Thursday, 5:15-6:00 p.m. (Ages 10 through 12) $65/month per child for two days a week

Cost:

For more information: http://crosstchaparral.com/crosst-kids/

CrossFit has become the premier fitness program for Special Forces Groups, Marine units, Fire Fighters, Police academies, soccer moms, and even school P.E. programs... why? Because CrossFit trains your body and mind for unknown, functional, real life challenges. CrossFit Chaparral is the only public non-profit CrossFit box in Arizona, and strives to be the most affordable CrossFit program in the Southwest.

Our Commandments
Check your ego at the door. You dont have rivals here, you have teammates. You dont have competitors, you have people who push you to do more, go faster, be better. If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, telling people what a great job they did, and mean it. If you are just hanging out, help out, never be too cool for school. 2. Respect the Box. Respect the equipment and return everything you use when you are nished. Pay attention to where you found your equipment, including the colors of the weights, and return them to the same location. Staying organized will help us spend less time looking for gear and will create more space to move around the box. 3. Practice Hospitality. Introduce yourself to anyone you do not know, as they may need to revive your unconscious body later, and Hey dude, wake up! is so impersonal. A CrossFit box can be very intimidating, so a warm and friendly introduction can help settle nerves. 4. Arrive On-Time and Ready to Work. We do our best to ensure that each class starts on-time and is limited to one hour. You may consider arriving a few minutes early if you need extra time stretching or warming up. If you do arrive late (it happens to the best of us), check the whiteboard as soon as you arrive and jump in the warm-up and do your best to be ready to start the WOD with everyone else. If you are too late to start with WOD safely, we will need to bump you to the next class. 5. Control your Weight. Dropping a bar on a failed lift or when you feel you can no longer safely perform a movement is sometimes necessary. However, it should not become the standard method of returning the bar to the ground between reps. Also, ghost-riding the bar comes with a 20 burpee penalty. 6. Dont Chalk the Box. You are not Lebron James. When using chalk, chalk your hands inside the bucket. 7. Do Not Cheat. Keep an accurate count of your rounds, reps and sets and scale as needed. You will gain far more from a scaled workout than a ctional one. Plus, once you start cheating you will nd it very hard to stop. 8. Keep Sweat to Yourself. Shirts and shorts are required for all athletes. 9. Listen Up. We understand that Eye of the Tiger can be quite the motivation while rocking Murph. However, please keep your MP3 players off during the workout. Our job is to make sure you are performing the movements safely and efciently, and your ability to hear your coach is very important. The only exception to this rule is a purely a running or rowing workout. 10. Practice Accuracy. While nailing a 10 foot target with a large weighted ball may not be so difcult anymore, a paper towel is proving to be quite the nemesis of accuracy and coordination. Take the extra second to ensure a safe delivery of paper to its receptacle. 1.