Archives for August 2013

To Honor the Fallen

“Hotshots 19”hotshots

6 Rounds for Time:hotshot logo

30 Air Squats

19 Power Cleans 135/95

7 Strict Pullups

400 Meter Run

CFF at hotshot 19collage 2 collage 1

What a great showing from our CrossFit Flagstaff Family! We came to honor the fallen and support their families. Thank you to everyone that was able to make it down to Captain CrossFit in Prescott!

Sgt. Slaughter

“Sgt. Slaughter” SgtSlaughterGijoe1
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

Strength Focus: Push Press

  • 3×5 at 55%IMG_0044 IMG_0042
  • 3×5 at 65%
  • 3×5 at 75%




Saturday, August 31 and Sunday, September 1



Head to Prescott and mix it up with a lot of the athletes you’re going to see at AC2 and SICest of the SW competitions!  Meet others in the greater AZ CrossFit community, and support the Hotshots19 event.  Even if you aren’t able to participate in the workout for this event, this is a great time to go and watch and learn from what you see.  Watch movement under repetition.  What makes one athlete move more efficiently than another?  Meet other athletes and ask them questions, gander at Rich Froning, bring home some new tips and thoughts on how to work on and improve things you’re struggling with.  Be inspired and moved by what the Hotshots19 did for their community.

We encourage everyone to wear their competition orange shirt and go as a unified CFF team.

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters


Rest Day

If you didn’t get to workout yesterday at the Hotshots19, make up that workout.

August Newsletter!

Who’s our ATHLETE COUPLE OF THE MONTH??  A couple of badd-asses, that’s who!


Get the latest news on CrossFit Flagstaff!  Read all about it HERE!

STRONGMEN and WOMEN Entered the Building This Week!

Make Up what you missed this week!

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StrongmanFront Squats/Bodyweight Prowler Pull – and “Helen” = STRONG MEN AND WOMEN!


If you’ve already worked out all 3 days this week – take a load OFF and chill!

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Friday, August 30

1.  Skills
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups

Squat therapy – don’t skimp on these!!
If you want to improve your Front Squat, your Snatch, 
your Overhead Squat, your Pistols, your Jerk, or your fear of public speaking
Squat therapy is the cure all.

Remember, practice isn’t enough.  Make it your practice mindful and purposeful.  
This is not easy, don’t fall into the trap of taking the easy way out.
1.  No movement of the feet – they tend to turn out for many of us.
2.  No bending the arms.
3.  Hands together.

2. Strength Focus – Push Press

3. Gym Agility/Jump Work

4. Gym WOD –  “Sgt. Slaughter”

August 29, 2013

Warm Up: 3x or 5:00 IMG_0001

4 monkey hangs-100 meter run-4 monkey hangs-50 meter run- 50 meter back pedal

Skill: Pull Ups/ Kips

WOD: 2x 5:00 AMRAP’s

  • 6 push ups
  • 10 squats
  • 12 double unders or single unders

IMG_0056 IMG_0047IMG_0028 IMG_0024Congratulations to Greer for all of her PR’s lately! She got her first pull ups and her first double unders! Way to Go Greer!!

August 29, 2013 T/TH NAU CrossFit

‘Mini Cindy’ IMG_0015IMG_0009

10 Minute AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats






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First Day and a Benchmark WOD for M/W NAU Class

Mini Cindy:IMG_0250

As Many Rounds As Possible in 10 Minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

IMG_0249 IMG_0248NAU-Axe


August 28, 2013

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