Archives for May 2009

REMINDER…New Class Times

Starting Monday, June 1-July 3,we will be offering the new client On-Ramp class at 6 a.m. Monday, Wednesday, and Friday.  

The 6 a.m. time on Tuesday and Thursday will be Open Gym time in which all clients will be welcome to come in and do the WOD, work on a skill or focus, or make-up a prior workout.  The trainer will be available for guidance and coaching, but those going in to that class time should be aware that they may be more independent, so please respect the rules of safety, working mechanics with adherence to form and integrity to full range of motion. 

We will now be offering a 7:00am class Monday through Friday in place of the 9:00am class.


There has been some interest expressed in a later class time on Saturday and Sunday.  The requirement for a class is that it consistently draws 5 or more people to be viable.  We are changing the 9:00 a.m. weekday class to 7:00 a.m. because there are less than 5 people nearly 90% of the time lately.  If there are more people who would attend the weekend classes at a later time, and we have an instructor willing to teach at a later time, we would be willing to change it, but we will only offer one class per day on the weekends.  Let us know.

O-course!

099

004017

025019

034048

073059

098040

Choose Your Super Hero

WOD – Super Hero Series

Choose your Super Hero and complete as many rounds as possible in 20 minutes

IMG_9789 IMG_9692 IMG_9704 IMG_9708
Catwoman                        Batwoman                        Ghost Rider

IMG_9696 IMG_9707 IMG_9699 IMG_9710
Ironman                       Wonderwoman       Superman          Ultimate Fighter

IMG_9702 IMG_9705
Hulk                                                       Wonderwoman

IMG_9740IMG_9726IMG_9712

Steve and Donna In Hawaii!

Hawaiian Workout
3rds for time:
 40yd sprint

 10 burpies

40yd sprint
    15 box jumps

8:10
Aloha

HawaiianWODHawaiianPrincess
Steve's Hawaiian Princess!
BodysurfSandys Platelunchpaleo
Body Surfing Sandy's                                 Plate Lunch Paleo!

The End to a Big Week

WOD - IMG_9690

3 Rounds for Time:
  •  3 Deadlifts (at 75% of 1 RM)
  • 15 Ring Dips  

  IMG_9681

IMG_9684 IMG_9655 IMG_9671

CrossFit Games Affiliate Cup Team Qualifier Competition!

WOD
CrossFit Flagstaff is sending a team of 6 athletes to the CrossFit Games in Aromas, CA in July!  This team will compete in the Affiliate Cup!  Today, our workout was a qualifier competition to seed the top 3 men and top 3 women slot in our affiliate team.  Congrats to ALL who participated in this challenging workout today!

IMG_9644 For Total Time:
Run 430m

Then, complete 3 rounds total of this sequence:
   4 x Hang Squat Clean to Thruster
-60k M/40k W
   3 sets of "Cindy" (5 Pullups, 10 Pushups, 15 Squats -x3 sets)

Run 430m

IMG_9529IMG_9502 IMG_9521

TARA                              KATIE                   ALI
TEAM CROSSFIT FLAGSTAFF!
IMG_9610 JUSTIN                CULLEN            CASEY

IMG_9607 IMG_9606 IMG_9507 IMG_9519 IMG_9587
Further notable mentions for today's efforts:
Chloe performed the workout completely as Rx'd and came in 3rd place!  Lauren and Laura both did the workout just 5k under full Rx'd weight AND did FULL PULLUPS AND PUSHUPS through the whole workout!
Congratulations, everyone!

Hammies

IMG_9484 WOD
6x Sprint 100m
(rest between efforts)

Rest, then:

3 Rounds for Time:
12 Squat Cleans
-135 lb. M/95 lb. W
21 Double Unders
(try for 6 min. time cap)

IMG_9436IMG_9446 IMG_9447 IMG_9459 IMG_9440 IMG_9455 IMG_9477

Five Rounds for Time…

Buy In:
10x
(5m -10m -5m) Shuttle Runs (Race against another person)
Set up 2 cones at each of the 3 distance spots, in a straight line 5m apart from each other, for 10m (33 ft.) total.  Start from the middle cones and run out to the far end cones (5m) and then run back to the far other end (10m) then back to the middle cones (5m).
Rest 15 seconds between each of the efforts.

WOD - IMG_9434
5 rounds for time of:

  • 500m Row
  • 7 Handstand Pushups
  • 10 Power Cleans (95 lb. M/65 lb. W)

(Try to finish between 17-22 minutes)

Cash Out:
3 L-sit attempts for max time


IMG_9425 IMG_9346 IMG_9419 IMG_9422 IMG_9380 IMG_9411

“Little Brothers”

Warmup:

     400m Run
     15 Super Slow Squats
     10 Pushups
      Hollow Rocks and Superman Rotations

Skill Test: Grip Test

WOD – "Little Brothers"IMG_9433
   2 Rounds for Time:
  • 20 Box Jumps
  • 10 Slam Ball 
  • 10 Burpees 
  • 20 Tuck Jumps 
  • 10 Slam Ball 
  • 10 Burpees 

Handstand Rollout Practice


IMG_9382 IMG_9387 IMG_9392 IMG_9389

3rd Annual Trevor Win’E Memorial Day Fundraiser

CrossFit Flagstaff participated in the Trevor Win'E Memorial Day Fundraiser.  The goal for this fundraiser workout was to raise money for the Trevor Win'E Memorial Foundation, in order to provide cooling vests for the military stationed in Iraq and Afghanistan.

We had outstanding performers and teams today!  Congratulations and thank you to all who came and participated, counted, coached, motivated and photographed! Today was a success because of each and every one of you!


IMG_9339 IMG_9205
IMG_9188
Team "Brane Juce"                               Team CrossFit Flagstaff

Team "Matty Mo and Mason"                  Team Flagstaff 7000' AZ
IMG_9275 IMG_9302


Compare to May 2008 and May 2007

"Action" photos will be posted in Photo Albums soon.