Archives for October 2011

Happy Halloween!!!

Happy Halloween!!!


Power Clean (Heavy Singles)


Complete As Many Rounds As Possible in 10 min. of:

  • 5 Handstand Pushups
  • 10 Front Squats – 140# M/100# W
  • 250m Run

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Thanks for visiting our crazy crew, Sean! (CF 413, Arkansas)

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Stepping outside our CF Box and into the ‘Big Ditch’

While CrossFit Flagstaff was hosting a Free Saturday and introducing CrossFit to many new comers, some of us took our fitness into the Grand Canyon! Holly, Wayatt, KC, Aileah, Dylan, Tara and Rebecca hiked down Grand View Trail to Cave of The Domes to play for the day! Thanks to everyone for a Fantastic Day!

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Amazing “Grace”


Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California.

IMG_5510WOD – CrossFit Benchmark "Grace"

For TIme:

30 Clean and Jerk -135# M/95# W

Compare to October 2010

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And then along came a spider….!

Goodbye Sarah K.!!!

We are so sad to say that Sarah Kelly is leaving us!  She has taken a new job in Durango, CO and today was her last day with us.  Sarah, your positive attitude and smile will be greatly missed but we now have a great excuse to go to Durango to come and visit!

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October Free Saturday – Haunted Teams

IMG_5461A Ghoulish Team WOD

Form teams of 4 and rotate through the stations.

Complete AMRAP (As Many Rounds As Possible) in 20 min:

Station 1: 250m Zombie Walk -1.5 pood KB each hand M/1 pood W
  AMRAP (As Many Reps As Possible) while Zombie is gone walkin’:
    Station 2: Burpees
    Station 3: Double Unders
    Station 4: Push Press -75# M/53# W

Partner A (pacer) = will do Zombie Walk while
Partner B = does AMRAP Burpees and
Partner C = does AMRAP Double Unders
Partner C = does AMRAP Push Press
When A is back A will do Burpees, B goes to DU station, C goes to PP station, D goes to Zombie Walk. They keep rotating in this manner and accumulate total reps for Burpees + DU + PP = final score.

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Perfect form on the Zombie walk, Beth!

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Every Saturday at 10:00 a.m. is open for the public to come in and check us out and work out with us for a $20 drop-in fee.  Once a month we offer a FREE Saturday event for people to be welcomed in.  Please come and visit again and bring a friend!

CrossFit – It’s not just a workout program.  It’s A Way of Life

Testing Their Cross-Fitness!

Congratulations to the recent accomplishments of these athletes!!!!


Isabelle and her brother Yannick raced in the Iron Crusader in Florida. Isabelle was the first female to finish in her heat of 150!

Peter and I Starting Line

Shelly and her husband ran in the Las Vegas Ragnar!  WOW!  Nice work!

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Steven competed in the Kids and Teen Competition – "The Gauntlet" at BrandX CrossFit and tied for 2nd place in the Varsity division!  SO PROUD!

Push UNDER the Bar


For Load:

Push Jerk
1-1-1-1-1 Rep Sets

Then, Complete For Time (10 min. suggested limit):

IMG_535425 Pullups
  10 Wall Ball
20 Pullups
  15 Wall Ball
15 Pullups
  20 Wall Ball
10 Pullups
  25 Wall Ball

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Push Jerk [wmv][mov]
Going Overhead with Adrian Bozman Part III (Push Jerk) [wmv][mov]



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Barbells For Boobs




How to do Amazing “Grace”: Athlete Participant

Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California.

Participation is simple and can be done at any level of expertise and scale.

Follow the step by step process below to sign up with your home affiliate or one in your area!

Step 1: Find an affiliate

  • Join forces with another local affiliate that is already planning an event!  CrossFit Flagstaff is a recommended local affiliate that you can participate at.
  • Check the PINK BRA TOUR page or search for a hosting affiliate in your area to the right of this page.
  • All registrations will be collected under the host affiliate’s event page.

Step 2: Register

  • Click on the host affiliate registration page for their Grace event and complete all of the required information, including the $35 registration donation. (There is also an offline form you can complete if needed – click here)
  • Participant fees will be donated to Mammograms In Action and are tax deductible.
  • A limited amout of T-shirts have been generously provided by Reebok on a first-come, first-serve basis but are not guaranteed with your registration. We appreciate your donation and if we have shirts available at the time of your registration we will be happy mail one to your address as provided online.
  • For the official Rules of Grace, please click here

Step 3: Spread the Word

  • Now that you’ve committed to the event, it’s time to tell your friends and family about this wonderful cause!
  • Share the host affiliate registration page with other athletes at your box or in the area. Encourage them to join you by registering and even inspire some friendly competition.
  • Send an email with the host affiliate event page link to friends and family to support the cause and donate on your behalf whether they are near or far.
  • Create a Facebook event page for your hosting affiliate (if they don’t already have one) and share it with others
  • Help the host affiliate distribute event posters and flyers in the community
  • Check out the Mammograms In Action/Barbells for Boobs page on Facebook and Twitter

Thursday…Yep, Make Up Day and Volume Training

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A Day of Birthdays!!

Birthday-cakeWOD - 

Power Clean & Jerk – 75%

  • 8 sets of 2 reps


10 Rounds For Time:

  • 3 Handstand Pushups
  • 6 Kettlebell Swings -M 2 pd/W 1.5 pd
  • 12 Squats

(10 minute cap)

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