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2120 E. Rose Garden Lane
Suite C1

Phoenix, AZ 85024

(480) 626-0905

  • OLYMPIC LIFTING
    OLYMPIC LIFTING
  • METABOLIC CONDITIONING
    METABOLIC CONDITIONING
  • GYMNASTIC MOVEMENTS
    GYMNASTIC MOVEMENTS

Welcome To Wildfire CrossFit

Welcome to Wildfire CrossFit Phoenix, AZ! CrossFit is a fitness program like no other. It develops all ten areas of physical fitness using functional movements that are constantly varied and performed at high intensity. What does that mean for you? We combine weight lifting, cardiovascular endurance, body weight movements, and flexibility to offer a professionally coached program that produces results, never gets boring, and creates a strong community of people who work together to improve their lives through fitness.  Whether you’re looking to start your first fitness program, or are a seasoned athlete looking to improve performance, Wildfire CrossFit in Phoenix is for you. 

What's Happening at Wildfire Crossfit

  • All Protein Powders are Not Created Equal
    All Protein Powders are Not Created Equal

    The other day I posted something on Facebook that I wanted to go over again today; it was the article “Picking the Perfect Protein”. For those who don’t want to read the whole article I am going to talk about the key points, for those that do here it is: http://www.theboxmag.com/crossfit-supplementation/picking-the-perfect-protein/

    We all know protein is important, especially for athletes, especially within the hour after a workout. For many, protein powder is the most convenient way to make sure they get in their post workout snack. Most of us check the nutrition label to see how many grams of protein we are getting for each serving; however it turns out that this may not always be accurate.

    “Fake” Proteins

    Many protein powders contain amino acids like taurine, alanine, and glycine, and although these amino acids do have benefits one of them is not the muscle growth that true protein provides. Yet manufactures get to label them as “protein” because like protein they are both measured using a nitrogen count. Creatine is also often miscounted as a source of muscle building protein.

    The Real Deal

    The best way you can make sure you are getting your money’s worth of real protein is to look for leucine, this is an essential chain amino acid needed for muscle growth and you need at least 2.5 grams to get your system started.

    On a side note…

    Apart from making sure you are actually getting your 20 grams (or whatever) of protein in every serving, also check your labels to make sure you aren’t being loaded with fillers and sugars. Some companies are still using High Fructose Corn Syrup instead of healthier alternatives like Stevia, hydrogenated oils, and food dyes, sometimes even MSG. If you are trying to maintain a Paleo lifestyle check for thickening agents such as Soy Lecithin as well.

    For more information on picking the right protein powder I highly suggest this article on BodyBuilding.com: http://www.bodybuilding.com/fun/south12.htm -It does a great job of breaking down the functions of different amino acids and what to look for in selecting a protein powder.

    -Coach Matt

     

    Thursday, October 30th 2014
    Warm Up: Core Grinder
     
    Strength: Front Rack Lunges 3-3-3-3-3-3
     
    WOD: 10-9-8…3-2-1
    Box Jumps & Toes 2 Bar

     

  • Grace
    Grace
    Every year during the month of October, CrossFit boxes all over the country participate in Barbells for Boobs. This non-profit organization was started by two friends to help ensure everyone has access to detection screening. Cecy Morales was only 26 years old when she noticed irregularities in her breast. When she requested screenings, doctors advised her to come back when she turned 40. After being persistent, Cecy was screened and learned she was in Stage 0 (DCIS) of breast cancer. Cecy and her friend, Zionna Hanson, decided they would make it their mission to spread awareness for detection services for everyone, men and women, regardless of age. To start the organization, Cecy and "Z" (Zionna) chose the Grace to symbolize their mission that sometimes you have to pick up something heavy in order to achieve results.
     
    If you are interested in learning more about the Barbell for Boobs or would like to donate to their organization, please check out www.barbellforboobs.org.
     
    Wednesday, October 29th 2014
    Warm Up: Gymnastics Skill Work
    Strength: Push Jerk 3-3-3-3-3-3
    WOD: “Grace”
    30x Clean & Jerks For Time

     

  • CONGRATULATIONS TO THE COMPETITORS!
    CONGRATULATIONS TO THE COMPETITORS!

    This weekend, WildFire CrossFit athletes took on the Europa Competition at the Get Fit Expo held in the Phoenix Convention Center. It was one of the bigger stages as there were thousands of people coming to check out every type of fitness activity imaginable. From youth and arm wrestling to strongman, figure fitness, and Zumba, CrossFit was just one of the many events being held at the convention center this weekend. There were tons of vendors there as well promoting everything from nutritional supplements to tanning spray. The event was well organized, very challenging and helped to promote the sport of CrossFit to all in attendance.

    Each athlete had to complete 5 very challenging events surviving cuts along the way. On Day 1 Nicole James showed what she is made of by winning the women’s scaled division. After staying at the top of the pack through four events, Nicole showed what mental toughness and stamina was all about in the final “winner takes all” event number 5. She had to complete 10 pull ups between sets of Shoulders To Overhead, Cleans, & Bar Over Burpees. At the end of the day the 95# of weight she had to move got heavy quick. She pushed through the pain and fatigue and we could not be more thrilled and proud of her victory in this competition!

    On day 2, Tom Casella and Kevin Hunter competed in a very stacked field of Masters men while Dillon Casella competed in the 17 and under category. Dillon was the only teen to add weight to his bar during an 8 minute AMRAP with box jump overs, a clean & jerk complex, and bar over burpees. We are really proud of his 2nd place performance and can’t wait to see what he does in the future. Tom Casella and Kevin Hunter both finished in the top 12 in a field that included Masters Games Competitors and athletes from all over the Southwest. The fifth and final workout was a doozie as they had chest to bar pull ups, plate overhead lunges, a 100# D-Ball carry and over the shoulder, and of course…burpees!

    It was a great competition and a great weekend and we are SO proud of these athletes for working incredibly hard and doing so well. This is just the start of competition season and the CrossFit Games Open will be here before we know it. This is the time to start training.  To get all of the skills down that you may expect to see no matter what you think the workout might be. The first step is to register for a competition and just do it! At WildFire CrossFit we look forward to building our competitors in a community where the push each other to be better. That’s what a strong team is all about and at WildFire, ALL of our members are athletes and whether your goal is to compete at a high level, or push yourself to get through the workout in class, that is why the WildFire Team goes BEYOND JUST FITNESS!

    Monday, October 27th 2014

    Warm Up: 200M Run
    Couch Stretch 15 s Each Side
    10x Good Mornings
    10x OH Squats
    10x Trunk Rotations
    1Min Jump Rope
    x 3 Rounds

    Strength: 3 Position Pulls
    Ground To: Hang > Shrug > High Pull
    3^ 3^ 3^ 3-3-3

    WOD: 40 Calorie Row
                   40x KB Swings
                   30x Front Squats 135#/95#

     

  • Clean & Jerk AND "Cindy" - YEAH FRIDAY!
    Clean & Jerk AND "Cindy" - YEAH FRIDAY!

    This weekend we have WildFire CrossFit athletes competing at the Europa Competition. It is part of the Get Fit Expo being held at the Phoenix Convention Center. Nicole James will be competing on Saturday and Tom & Dillon Casella and Kevin Hunter will be competing on Sunday. Come out to cheer on these athletes and check out all of the fun at the Get Fit Expo. Wear your WildFire Gear and show the fitness community what the WildFire Community is all about!

    Friday, October 24th 2014

    Strength: Clean & Jerk 5^ 5^ 5^ 3-3-3

    WOD: Clean & Jerk & “Cindy”
    10x Clean & Jerk 135#/95#
    1x Cindy (5x Pull Ups – 10x Push Ups – 15x Air Squats)
    8x Clean & Jerk
    1x Cindy
    6x Clean & Jerk
    1x Cindy
    4x Clean & Jerk
    1x Cindy
    2x Clean & Jerk
    1x Cindy

     

  • Congratulations to all our Nutrition 4.0 Challengers!!
    Congratulations to all our Nutrition 4.0 Challengers!!

    So what really happens when you take 35 days and really focus on what you are using as fuel for you body? The Ignite Your Life Nutrition Challenge 4.0 came to a close on Saturday and even though the Anniversary Party may have gotten more attention in the last few days it was the Nutrition Challenge finals that should truly get the spotlight!

    The challenge started September 13 with measurements, pictures, plans and a workout. The workout included a 1 Rep Max Deadlift and a CrossFit benchmark "The Chief", which is 3 rounds of a 3 minute AMRAP of 3 power cleans, 6 push ups, and 9 squats. What transpired over the 35 days that followed was absolutely phenomenal!

    Here are some of the things we heard from our challengers:

    "I need to eat more food"
    "I have so much more energy"
    "My skin is clearer"
    "I was able to get off my fibromyalgia medication"
    "My joint pain is gone"
    "I learned to pack healthier food for my kids"

    Oh, and we lost some extra pounds of fat & gained strength too! Together we got rid of 105lbs of fat, and 101 inches! We gained 470# in our Deadlift and increased our Chief reps by 939!!!

    Here are your Nutrition Challenge 4.0 Winners:

    In the Paleo-1st Evolution Category:
    Females:
    1st Place-Kyle McDevitt
    2nd Place- Tiffany Vacca
    3rd Place - Gabi Jaffe & Staci Budde

    Males:
    1st Place - Jeremey McDevitt
    2nd Place - Alfonzo Solano
    3rd Place - Eric Gilliland


    In the Zone-Next Evolution
    Females:
    1st Place - Tanya Dahl
    2nd Place - Amanda Rangel
    3rd Place - Cinde Byrne & Mindy Belford

    Males:
    1st Place - John Bost

    This challenge included teams for support, accountability and some extra fun competition. This challenge' winning team was "No Grains, Big Gains" consisting of Tiffany Vacca, Emma Soucy, Alfonso Solano, Nick Perez, Gabi Jaffee, Sheila Lehker, & Coach Kern! You won a $150 towards a group happy hour and fellow challenger Melanie Nicklin graciously donated custom made WildFire Jamberry nail wraps for the ladies! She also has them for sale at the gym too!


    So what's next? This was just a jumping off point; a 35 day jump start to new ways of thinking about your food intake, eating habits, and lifestyle. Now it's time to keep it going and we are here to help! Stay tuned for some great new programs to keep you on point at WildFire CrossFit!

    REMEMBER: Tonight is the Overhead Squat Clinic at 7:30pm. This is the foundation for getting a heavier Snatch so get in, get ready, and lift big!!!

    Thursday, Ocotber 23rd 2014

    Warm Up:
    Jumping Sir Squats
    Freestanding HAnd Stand Holds & Walks
    Cartwheels
    Other fun stuff...coaches choice

    Strength: Snatch Balance 5-5-3-3-3

    WOD: 10x Single Arm DB Snatch
              10x Pistols
              400M Run
               x 5 Rounds
    Single Arm Snatch & Pistols will be alternating and 5 each side for a total of 10



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Latest News

  • Fuel Your Fire & Challenge Transition – Monday, October 13th at 7:30 pm

    This Nutrition Seminar will include the foundation of healthy eating, good habits, as well as information on how to transition after the challenge and maintain a healthy lifestyle. Whether you are brand new to CrossFit and Fitness or are at the tail end of the challenge, make sure you take advantage of this FREE seminar!

  • Mobility Seminar at TLC – Wednesday, October 15th at 6:15 pm at Total Lifestyle Chiropractic

    Address: 7032 E. Cochise Rd., Scottsdale, AZ

    Join Coach Don Wong and Dr. Chris Bonin at Total Lifestyle Chiropractic for their Mobility Seminar series. They are two of the best out there to teach how the body is designed to move efficiently and giving you tips to increase your mobility and flexibility for overall sports performance. This is a FREE seminar and you are welcome to invite friends and family to attend!

  • Nutrition Challenge Finals – Saturday, October 18th at 8 am

    This is it! The finals of the Fall Nutrition Challenge at WildFire CrossFit! This is where we get to see all of the progress you have made over the last 5 weeks. We will do measurements at 8 am and then the final workout at 9 am. It will be great to see the progress you have made over the last 35 days!

  • ANNIVERSARY PARTY!! – Saturday, October 18th from 6 pm to 9pm

    WildFire CrossFit is 2 years old! Come help us celebrate 2 amazing years as a community! This is a time to leave the little ones at home ( or to Kid’s Park!) and have some fun! We will have food and drinks, give out some awards including the winners of the nutrition challenge, and really let loose! We will begin at WildFire CrossFit and finish at one of Desert Ridge’s hotspots! Ask anyone who was there last year…you don’t want to miss this!!! FOR THE KIDS: We have a special with Kid’s Park for you to drop off the kids! 20% off as long as you mention you are with WildFire CrossFit! Call: 602-788-2445 to make your reservation. 

  • Skill Clinic: OH Squat – Thursday, October 23rd at 7:30 pm

    This month’s Skill Clinic Series will focus on the Overhead Squat. This exercise is essential and really takes a lot of skill and technique. We will work on mobility, building strength, how this lift can help your Olympic lifts, and help you master the technique of this lift. This is a FREE seminar and you are all encouraged to join us for it!

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