Archives for September 2016


img_1094CrossFit WOD – “Boulderdash”
For time:
img_1099Overhead Squats (115#/80#)
Handstand Push-ups
400m Run

Strength Focus
Front Squat
8×3 at 80%, across

img_1041img_1071img_1091“The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.” – Anna Quindlen

Thursday Makeup Day

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This Beautiful Rainbow appeared during the evening classes!

Young Athletes Gettin’ It Done

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Open Test

CrossFit WOD – “Open Test”img_0781
AMRAP in 20 minutes:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Compare to Oct 2014

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Base Drop

img_0595CrossFit WOD – “Base Drop”
AMRAP (As Many Rounds As Possible) in 5 min:
21 Cal Row
21 Deadlifts (95/65#)
Rest 5:00

AMRAP 5 min:
15 Cal Row
15 Front Squats (95/65#)
Rest 5:00

AMRAP 5 min:
9 Cal Row
9 Thruster (95/65#)

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Cool down chat session…

The term “base drop” originated from dubstep music. Over the years, dubstep has had an increasingly large part in outdoor films, especially skiing, snowboarding, and mountain biking. Often times when a dubstep song is used in one a ski or bike film, a “base drop” is used to emphasize a trick. The term “base drop” is now being used widely to describe a trick done on skies, bikes, or snowboards.  Did you get your Base Drop tricks on in this workout today?


Six Pack

CrossFit WOD – “Six Pack”
Kettlebell Swings (53/35#)


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Sunday Funday!!

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September Free Saturday – Team 10K Row

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Teams of 3
Row 10K
*Athletes change every 250m





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“Two Face”

30 Minute Strength Focus:img_0380 img_0388

Front Squat 3×3 across

Back Squat 3x 3 across


“Two Face”
5 Rounds:
10 Chest to Bar Pull-Ups
10 Power Cleans
10 Front Squats
10 Push Jerks


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The Perfect way to keep track of today’s 5 rounds? A 4 letter word and an ! Yep that about sums it up!


Make Up Thursday


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Welcome to CrossFit Flagstaff Cory!

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Julie Rocked the 95# Power Snatch today! It was a previous Max that she snatched 21 times in 5 minutes! Way to go Julie!