Archives for October 2016


30 min Strength :img_3885 img_3884
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

HERO WOD:hero_glendoherty

30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Compare to: Sept. 2014 Make Up Sept 14′

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Furious 9


This year CrossFit Flagstaff had 13 teams that went to Phoenix to participate in Furious 9 at CrossFit Fury! Our first event for the day was:

10 Minutes

Max Burpees over rope

Max Calories on the Rower

Switch stations between partners as needed

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Event #2

10 minutes to find

1 Rep Max Shoulder Press

1 Rep Max Clean

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Event #3

Partner Helen

15 Minute AMRAP

400 Meter Run

21 Kettle Bell Swings

12 Pull Ups

One person completes an entire round then tags off to the next person

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Event #4

5 Minutes to complete

6 rope Climbs

Remainder of time to get max Calories on Aerodyne Bike

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Floater Event #5

2 minutes max Rep Wall Ball to 12 foot target

2 minutes max rep Big Rope Jump Rope

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The Top 5 in each division got to go onto a final WOD. Sam and Sidney got to do the final WOD and ended up tied for 4th place overall! Their last WOD was



Muscle up

5 minute time cap

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Many PR’s and Firsts through out the day by this amazing group of athletes. Super Proud of each of you for laying in all out on the floor on Saturday!

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We are missing photos of Amanda and Korina as well as Matt Horton And his Partner. Sorry guys. 🙁



“Cement Mixer” Saturday

“Cement Mixer”img_3782

Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar





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“Salsa Verde”

30 min Strength Recommendation:img_3764 img_3763
6x20m Prowler Push
Start with 2x bodyweight, add weight each set
Or start heavy and get heavier! 😉

“Salsa Verde”

5 Ring Muscle-ups
10 Power Cleans (135/95#)
25 Wallballs (20/14#)

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Make Up Thursday

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“Gun Run”

30 min Strength:img_3576
 Hang Squat Clean
5×3 reps at 65%


“Gun Run”
For time:
800m Run
27 Deadlifts (185/135#)
54 Sit-ups
600m Run
21 Deadlifts (185/135#)
42 Sit-ups
400m Run
15 Deadlifts (185/135#)
30 Sit-ups
200m Run
9 Deadlifts (185/135#)
18 Sit-ups

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“Sergeant Savage”

“Sergeant Savage”img_3449

Buy-in: 150 Double-unders
12 Thrusters (65/65#)
12 Chest-to-Bar Pull-ups
Rest 5:00

Buy-in: 100 Double-unders
9 Thrusters (115/80#)
12 Toes-to-Bar
Rest 5:00

Buy-in: 50 Double-unders
6 Thrusters (135/95#)
12 Pull-ups

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A big CFF WELCOME to Violet who just finished Foundations!

“The Heist”

“The Heist”img_3366
3 Rounds:
21/18 Calorie Row
15 Bar Facing Burpees
9 Squat Snatches (M – 115 lbs. / W – 80 lbs.)

10 – 15 minute time domain

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Make-Up Sunday Fun Faces


On Sunday’s we make up the workouts we missed in the days prior, we work on skills that allow us to get faster and stronger, we socialize, we stretch and do core development work…. Sunday’s are a nice, chill, open gym that is coached and yet allows some flexibility and freedom to do what you feel you need that day.

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The most overlooked benefits of CrossFit: Confidence, Character, and Mental Toughness

We train HARD! We train to get RESULTS! That is the obvious. What about something that is maybe even more important and sometimes overlooked…the mental toughness CrossFit provides.

CrossFit bleeds through much more than the physical benefits we push past mental and physical barriers more than ever and during every single workout, if YOU truly push yourself.

Well…do you?

All of these 3 aspects, confidence, character, and mental toughness, go hand in hand and build off of each other. Be confident in your abilities and accomplishments, build character through the ups and downs of training, and always believe in yourself during the workouts and find the strength and mental toughness that is within you.

October Free Saturday!

img_3271CrossFit WOD – “Trap Door”

For time:
30 Chest-to-Bar Pull-ups
30 Calorie row
15 Squat Cleans (135/95#)
60 Calorie row
15 Squat Cleans (135/95#)
30 Calorie row
30 Chest-to-Bar Pull-ups

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Is CrossFit The Right Program For Me?

We’re so sure you’ll fall in love with CrossFit that we’ll let you try a FREE class!  Every month we offer a free class on Saturday morning, but you’re also always welcome to jump into one of our Foundations classes during the week at 6:00 pm Monday – Thursday!

Thank you to all those who gave us a try today!  We hope you found it valuable, had fun, and learned something new!

We modify workouts to preserve the stimulus of the action and allow everyone to get the same benefit, no matter age, experience level, or conditioning level.  We all need the same actions and the same awareness of moving our bodies in space and moving objects in space.  We just modify the degree of intensity – in load and speed – not the movement action.  This is how we build strength – productive ability to move objects and our bodies safely and efficiently.

For Free Saturday:
Scale to partner workout for new folks.
Light Power Cleans for new folks
Ring Rows for pullups

Scale Opt A:
20 Pull Ups or ring rows
20 Cal Row
10 Squat Cleans or Power Cleans 95/65
30 Cal Row
10 Squat Cleans or Power Cleans
20 Cal Row
20 Pull Ups or Ring Rows