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.








Choose Your Super Hero

WOD – Super Hero Series

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

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Catwoman                        Batwoman                        Ghost Rider

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Ironman                       Wonderwoman       Superman          Ultimate Fighter

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Hulk                                                       Wonderwoman


Steve and Donna In Hawaii!

Hawaiian Workout
3rds for time:
 40yd sprint

 10 burpies

40yd sprint
    15 box jumps


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  


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CrossFit Games Affiliate Cup Team Qualifier Competition!

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

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TARA                              KATIE                   ALI
IMG_9610 JUSTIN                CULLEN            CASEY

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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!


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)

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Five Rounds for Time…

Buy In:
(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

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“Little Brothers”


     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

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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!

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Team "Brane Juce"                               Team CrossFit Flagstaff

Team "Matty Mo and Mason"                  Team Flagstaff 7000' AZ
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Compare to May 2008 and May 2007

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