Archives for April 2017

Saturday Team Day!

“Partner Playground” – teams of 2 complete for time:
2K Run (Split between 2 people, in 400-800m increments)
42 Kettlebell Swings (split work however you choose)
42 Goblet Squats (same wt as swing)
1K Run(split in 100-400m increments)
30Kettlebell Swings
30 Goblet Squats
800 Meter Run (split in 200m increments)
18 Kettlebell Swings
18 Goblet Squats

20-25 min time intent


Additionally, big kudos go out to Lacy, who completed the 2nd 5k run she has ever done in her life and she set a new personal record!  Super proud of this gal.  She overcomes a lot of odds, pushes herself constantly, and has grown stronger and stronger physically and mentally.  Great job, Lacy!  Nikki was her biggest fan out there today!

EVENT TO ATTEND! Bruce and his daughter Nona have been working hard on this production and it is going to be FABULOUS!!! DON’T miss it!

Be Like George

This week closes out our first cycle of our Wendler program!  On Monday, we will start a new cycle and add weight to your training baseline (the current 90% of your 1RM).  You’ll increase it by 5# if you had and extra 1-5 reps on your week 3 single+ set, you’ll increase it by 10# if you had more than 5 reps in your week 3 single+ set.  After this next Wendler cycle we will re-test!

Week #4 Wendler Bench Press and Deadlift
Remember the %ages below are taken from 90% of your true 1Rep Max .


21 – 15 – 9:
Shoulder to Overhead
Chest-to-Bar Pull-Ups

This work out is a “SPRINT”! 5-10 minute time domain. (George finished in 4:37!! Be like George!)

Really cool pull-up building progression we used today!  If you typically do ring rows or use a band, throw this in as another alternative to getting strong at pull-ups!

Thursday Make UP and Announcements

Hello CrossFit Flagstaff!

Just some updates and invitations!
#1. 6:30 pm class has been low to zero attendance for quite some time.  We are going to try shifting it to 6:00 pm to see if that helps it grow to being cost effective enough to keep it.  As of next Monday, May 1, the schedule will show 6:00 pm CrossFit WOD and 6:00 pm Foundations at the same time.
#2.  As most of you know Amanda is at Phoenix Children’s Hospital with her daughter, Preston, who is sick with an infection and type 2 heart arrhythmia.  We are all sending her our best thoughts for a speedy recovery.  Laura‘s son also took a spill off of the garden wall outside the gym right on to his head and broke his arm badly, so we had a bit of excitement with the paramedics coming into the gym to take care of him.  He will need surgery, but will be ok, thankfully!  Thank you to everyone for your support, concern, and patience with all of the varied coaches covering Kids and Young Athlete’s classes while these 2 are taking care of their families!  We have a meal train set up in the form of donations to help Amanda and her family with eating out and hotels while they are in Phoenix.  That link is:  There are some dates on her meal train, but we aren’t sure when she will be home.  We will update those dates for actual meals when we know more.  For now, please just use the donations application.
#3.  John has also been hospitalized for his back injury from his car accident a couple weeks ago.  He is now discharged and carefully walking and getting physical therapy.  We have started a meal train and donation train for him for the next couple of weeks to help him limit his need for driving and moving around too much.  Here is the link to sign up for a meal a day, or shooting him some cash for some take-out meals.  You can drop meals by the gym and we will get them to him.
#4.  HUGE thanks and kudos to Sam, who has been interning on her own accord the last couple of months.  With all of our trainer upheaval these past 2 weeks, she has really stepped up to the plate and taken on some classes for us in our time of need!  Talk about being thrown into the deep end!  Sam has put in a lot of time and self-initiated effort into outside education in gymnastics courses, mobility and injury recovery, and observing coaching and learning from many great coaches, without even knowing if she would have a job with us.  She takes the time to create her own clinics to share her knowledge and make herself better, as well as others.  These efforts of taking the initiative to see a need and jump in and take care of it, and her growing technical knowledge in coaching and managing classes has not gone unnoticed.  We will be bringing Sam on to our already awesome team for the Summer!
Thank you to all for your support and understanding!!
Lisa and Tara

“Mountain Man”

Week #4 Wendler Shoulder Press
60%x5 (no plus this week)


On the Minute x 15
Minute 1 – 20 Wallballs
Minute 2 – 7 Box Jumps
Minute 3 – 5 Power Cleans (climbing in weight)


Elliot showing Henry some “Brotherly Love?”

Strict Gymnastics and “Crowbar”

SKill: Strict Gymnastics work. Quality > Quantity
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU 
30 Double-Unders

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15 AbMat Sit-Ups

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is unbroken)
20 Hallow Rocks


18 Power Snatch
18 Burpee Pull-ups
Max Calorie Row

Rest 4:00

15 Power Snatch (increase 5-20# from last round)
15 Burpee Pull-ups
Max Calorie Row

Rest 4:00

12 Power Snatch (increase another 5-20# from last round)
12 Burpee Pull-ups
Max Calorie Row

Body Armor – The Burn is REAL!

Movement Prep Work:
3 Sets, not for time:
8 Suitcase Deadlifts (each side)
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

Week #4 Wendler Back Squat
Remember the %ages below are still taken from 90% of your true 1Rep Max .
60%x5 (no plus this week)

3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load)
20 GHD Sit-Ups
30 Hip Extensions
50 Banded Pull-Aparts –
200 Meter Kettlebell Carry*

Make Up Sundays


4 Rounds:
15 Burpee Box Jumps
20 Calorie Row
16 Hang Power Snatch
400 M Run




Wendler Bench Press Week 3






21/18 Cal Bike or Row

18 Thurusters

15 Pull Ups

Make Up Thursday