Archives for September 2014


CrossFit WOD – IMG_9745
30 Clean and Jerks (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees


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Welcome to your first class at CrossFit Flagstaff, Jessica
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CrossFit Kids – 9/30

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NAU CrossFit 9/30/14


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CHS – 9/29

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CrossFit WOD – “Bullfrog”IMG_9643
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/80)
20 Double-Unders, 2 Power Snatch (115/80)
20 Double-Unders, 3 Power Snatch (115/80)

Continue to add (1) Power Snatch per round for 7 Minutes.

Strength WOD –
5 X 50′  Overhead Walking Lunges (increasing weight)IMG_9647 IMG_9646

Comp Squad Extras –
10×3 Back Squats, across



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Young Athletes – 9/29/14

1 hang squat clean/thruster and 2 air squats IMG_9641
2 hang squat clean/thrusters and 4 air squats
3 hang squat clean/thrusters and 6 air squats
Etc. until you fail to complete reps within the minute


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What Did You Make Up This Sunday?


Strong Man Saturday, Helen, Power Clean Heavy & Skills,  or Skill Work

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She is just too cute not to share!

Kids and Teens Free Saturday

5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 knees-to-elbows

5 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
5 knees-to-elbows or 5 knee raises

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Strong Man Saturday

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6 minutes at each station, 2 minutes to clean up & rotate
1 – Yoke carry (BW+ x 50 feet for SPEED) record load & time
2 – Stone/Sandbag Squats work up to 3L+3R TECHNIQUE max (straight CSZ line)
3 – Duck Carry (45-135# x 50 feet for SPEED) record load & time
4 – Sandbag Push-Press (max reps in 90sec) record load & reps


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NSARA Week 2

During week two with the National Search and Rescue Academy the participants met ‘Helen’ (not pictured here). Then 

3Rounds of: Web

400 M Run

25 Sit Ups

25 Squats

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On Friday of week two they experienced prowlers pushes and Pulls, Sand Bag Cleans, and Overhead Walking Lunges.

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