Archives for November 2015

“Power House” & Happy Birthday Coach Katie Lowe!

“PowerHouse” IMG_8159 IMG_8155
800 Meter Run
50 Sit-Ups, 50 Deadlifts (135/95)
800 Meter Run
35 Sit-Ups, 35 Deadlifts (135/95)
800 Meter Run
20 Sit-Ups, 20 Deadlifts (135/95)

Strength Focus: 3 Rep Max Push Jerk

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Bundled up in black…who could it be?

 

HAPPY BIRTHDAY COACH KATIE LOWE!

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Sunday Makeup Day!

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“Fran”

Row Interrupted

Death By 10m Sprints…..

Calton and Elliot braved the DEATH By 10m Sprints……

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Row Interrupted

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Post Turkey and Pie “Fran”

 

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Compare to March 3, 2014 http://crossfitflagstaff.com/?s=Fran

 

Pay Day

CrossFit WOD – IMG_8052
“Pay Day”

AMRAP 2:00: Clean and Jerks (185/135)
Rest 3:00
AMRAP 1:45: Clean and Jerks (155/105)
Rest 3:00
AMRAP 1:30: Clean and Jerks (135/95)
Rest 3:00IMG_8056
AMRAP 1:15: Clean and Jerks (115/80)
Rest 3:00
AMRAP 1:00: Clean and Jerks (95/65)

Post total repetitions for each time period. Try to hold same or more reps across 2nd-5th sets. RED LINE the work intervals.

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“Fast Break” and Thanksgiving Schedule

THANKSGIVING WOD SCHEDULE

Wednesday 25th : 5:30am Strength, 6am, 7:30am, 9am,Noon and 1:00. Gym CLOSED at 2pm!

Thursday 26th CLOSED

Friday 27th 9am – 10am – 11am

Saturday 28th  8am – 9am – 10am

Sunday 29th 8am – 9am – 10am

Regular class schedule will resume on Monday at 5:30 am

 

Fast Break”IMG_8014
5 Rounds of 3:00 On/1:00 Off:
200 Meter Run
15 Wallballs
Max Reps Burpee Box Jumps (24/20) in time remaining

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“Always Remembered”

CrossFit WOD – IMG_7985
“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
     -9 Rope Climbs
     -11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”

One athlete working at a time. Partition as needed.IMG_7986

Compare to Dec 2014

14 years ago, our Nation underwent a tragic loss.
14 years ago, our Nation became stronger than it ever had before.

The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.
We are more determined than ever to live our lives in freedom.
–Rudolph W. Giuliani. December 31, 2001.

This workout honors the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

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Sunday Fun Day and CORE

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OUTSIDE THE BOX SUNDAY FUN DAY

BBALL

Some folks headed to NAU to see the Women’s Basket Ball Game and cheer on Coach Sue and her team!

Sedona 2 Sedona 1

Mike and Lisa rode Bikes in Sedona while Julie and Tara did an early morning Hike on the Brins Mesa.

Free Saturday – Tabata

Tabata

Squats

Lunges

Sit-ups

Burpees

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