Archives for July 2016

OTB Mountain Bike Ride and Make Up

A few of us met to ride some Flagstaff single track together this morning over on Campbell Mesa. We finished just in time to not get caught in the storm! Thanks for the fun morning CFF Crew!

Group Bike

Darcie bike jo bike

Korina bikeJulie Bike


Free Saturday Partner WOD

Partner WOD – Teams of 2 IMG_5514
AMRAP in 16 min:
20 Chest-to-Bar Pullups
20 Push Press – 115/75#
20 Burpee Box Jumps – 24″/20″
20 Power Snatches – 115/75#
20 Toes-to-Bar

Partition reps as needed.

Thanks to everyone that brought friends and family to this month’s Free Saturday! It was a great Success! Aug 27th will be our next Free Saturday work out. 


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IMG_5477 IMG_5478Pulling Strength:Griff
15 minutes to find 1RM Deadlift

WOD – “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare to: October 2013  May 2011



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No Shame


Thursday’s are off day in CFF programming. If you missed a workout in the last 3 days, you now have the opportunity to make it up. If you completed all 3, you are probably READY for a rest day. If you just can’t stay away from this place, you can do the CORE development workout – or just socialize with your friends. As our good friend Kevin Lee likes to say, “Sweatin’ and Smilin'”. Whatever it is for you today – GET IT.

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No shame.

There is no shame in stripping weight off the bar mid-WOD if it means you will be able to keep moving through your reps.

Your goal is INTENSITY.

There is no shame in using irrigation boxes because the 20 inch box intimidates you.

You will jump HIGHER.

There is no shame in using a band for your pull ups, doing push ups from your knees or lifting an empty barbell.

You will get STRONGER.
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There is no shame in having to do jumping MU, double under attempts or handstand holds.

Your technique will IMPROVE.

There is no shame if the weight you lift is less than your partner’s.

You lift the right weight for YOUR progression.

There is no shame in stopping a workout because an old injury flares up.

You protect your future HEALTH.
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There is no shame in having to sub or mod the WOD.

You create the best workout for you.

There is no shame in being the slowest. There is no shame for being the least fit, the heaviest athlete, the weakest lifter or the newest member. There is no shame in finishing 4th, or 5th, or last.

When all is said and done…

You get up, you get out the door, you show up.

You come, you move, you work, you sweat, you crumble.

You give your ALL.
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So next time you feel stupid, weak, inadequate, frustrated or anxious about where you are right now, Stop.

There is no shame in being who you are in this moment.

The only shame lies in not striving to be the person you want to be tomorrow.


Talia is ensuring John is ready. For next year’s Open. For Life. Flip that hair, Girl!



CrossFit Hero WOD – “T.J.” HERO-Anthony-Antell1
For time:IMG_5120
185-lb./125-lb.* bench presses, 10 reps (or floor press)
10 strict pull-ups
135-lb./95-lb.* thrusters, max set
Repeat the triplet until you have completed 100 reps of the thruster. 
Post time and number of rounds.

** Scale to 75 reps, 50 reps, 30 reps

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

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“Mr. Joshua”

Mr JoshuaPulling Skill Strength: Wendler De-load

WOD – “Mr. Joshua”
5 rounds for time of:
Run 400 meters
30 GHD Sit-ups
15 Deadlifts – 225#M/185#W

Compare to: July 2012  Jan 2009Nov 2008, and Oct 2008

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

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True spirit of CrossFit and effort in a hero workout. Love this. And so, she won Spirit of the Games award this year. In many ways, this is a higher honor to me than actually winning the Games themselves.

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Big welcome back to Robin, who has been on medical hiatus.  We are so glad to have him back in the gym, as he has been a part of CrossFit Flagstaff since our early days in the old gym in Sunnyside!  Alongside Robin, we welcome Tom as a new athlete to our community!  Tom comes to us from Virginia, where he trained with dear friends and long-time CrossFitters, Chriss and Andrea Smith, at Trident CrossFit!

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“Every time you do a Hero WOD … it helps people remember the sacrifice that people gave more than they were asked, so thank you to the entire CrossFit community.” —@andystumpf212

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Hang On to Those Dumbbells

CrossFit WOD – IMG_4717
With a pair of 45-lb./35-lb.* dumbbells,
4 rounds for time of:

     50 -meter weighted lunge
     350-meter farmer carry


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A little rain and thunder will not stop us!!
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2016 Flagstaff Mud/Terrain Run

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This group of Mud Monkeys (plus Beth D) took on the 5K and 10K courses of the 2016 Flagstaff Terrain Race on Saturday! It looked like a TON OF FUN!

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The climbed into these pools of muddy water for the start. At 3-2-1-go hop out and RUN!

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Edwin and his daughter came to Flagstaff for the Terrain Race but they CrossFit at home as well. So they had stopped in to our gym for a work out on Friday AND Saturday morning before their race! Strong work on completing the 5K course you two!

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Beth R, Ted, Sara and Steve completed the 5K course. Angie, Jim, Katie, and Beth D, completed the 10K course! Jo Heather and John also completed the 10K course earlier in the day and I did not get any ‘during the race’ or after photos of them. Sorry.

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Sunday CORE and Make Up


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Partner Helen

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3 Rounds

200 M Run (partner A)

200M Run (partner B)

42 Kettle Bell Swings

24 Pull Ups

*Only one person works at a time, split reps however you want

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What a great group at 8am this morning! Thanks to all of the visitors that stopped in and worked out with us!