Archives for August 2014


Congratulations to ZachWilkinson and Rachel Lewis (now Wilkinson)!
Many of us had the privilege of witnessing these 2 wonderful people commit their life together and helped them celebrate their marriage in Paradise Valley.  Zach and Rachel have the special distinction in that they met here at CrossFit Flagstaff and a Ragnar Relay race van ride ignited the spark!  We wish you ALL THE BEST, Zach and Rachel!  Our first successful CFF match! 😉

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CrossFit Flagstaff IN THE HOUSE!

Back at the CFF ranch…lots of great work happened on Make Up day!

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Katie Butterfield, George, Kristin Kauffman, and Colton were some of many who took on workouts they had missed from the previous few days! Boat Race and Hotshots 19 were our big players from Friday and Saturday.
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Great job, Kristin!  Notice how she breaks her knees out first, as she sends her hips back and down to squat.  This gets her femurs out of the way and allows the torso to sit in between the hips at the bottom, creating space for a nice upright torso at the bottom of the squat.  The bar can then sit through Kristin’s torso and over the heel of her foot in a nice supported line.

CrossFit Kids and Young Athletes – 8/30/2014

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Hero WOD Hotshot 19

hotshots- GMIHC logo

“Hotshot 19” Hero WOD

6 Rounds:

30 Air Squats

19 Power Cleans 135# M/95# W

7 Strict Pull Ups

400M Run

Compare to:@ Capt. CrossFiAugust 2013

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

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LRay with the shirt twin photo bomb!  😉


Boat Race

“Boat Race”IMG_6881 IMG_6882
3 rounds:
500m Row
400m Run
-Rest 3 mins-

Comp Extras:

1. Front SquatIMG_6879
10×3, across
2. Press
5×3 Push Press, climbing


3RM Shoulder Press

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Ultimately Fight Until You’re Black and Blue to the Core

IMG_6844Make up what you missed this week!  Do you want to hit the Ultimate Warrior?  Become Black and Blue? Or, test your CORE?

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Casey Overhead Squatted a 50# PR today!  AND of note, recently attended a CrossFit Level 1 course!
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GREAT squat mechanics!!!

NAU – CrossFit 2 -8/28/14


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8/28/14 -Kids

WOD – IMG_6841
2 x 5:00 AMRAPs, rest 2:00
4 hand-release push-ups
8 squats
10 box jumps, 12”-24”





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CHS – 8/28/14

Warm Up: Tire Flips, Jumps and Sledge Hammer SwingsIMG_6806

WOD:4 Rounds:

400M Run

5 Pull Ups

10 Push Ups

15 Squats

Cash Out:

Front Rack Walking Lunges 2x 50’@ 33#

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8/27/14 – Young Athletes

Burgener warm-up
200-meter run

3 x 5:00 AMRAPs, rest 2:00 in between
8 hang squat cleans, 75#/55#
8 push presses
16 mountain climbers

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CrossFit WOD:IMG_6735 IMG_6736
Overhead Squat
Heavy Single

OTM x 15 min:
One: 7 Overhead Squats (95# M, 65# W)
Two: 45 second Plank
Three: 7 Strict Chest-to-Bar Pullups

Strength Focus:

Back Squat – 3RMIMG_6738

Comp Squad:
1.  Squat
7×5 Front Squats, across

2.  Deadlift

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