Archives for May 2017

Shoulder Press and Deadlift 1 Rep Max Re-Test

Find your

1 Rep Max Shoulder Press


1 Rep Max Deadlift




Such a great day watching everyone retest their Shoulder Press and Deadlift! So many awesome new PR’s!

Way to GO CFF! Your hard work and dedication to the process over the last 9 weeks has paid off!


June Updates

Hello CrossFit Flagstaff!
As we roll into June we have a few quick updates to share.


1. As of June 1 (tomorrow – Thursday) we will no longer have a 1 pm class. The attendance has been too low to continue to offer class at that time, so the gym will now be closed from 1:00-3:00 every week day in addition to the 11:00-noon hour that it is currently closed. The 6 pm class time will now become office hours/open gym. There will still be a coach that will be teaching Foundations at that time and available at the beginning of class for a few questions, but no coach for a 6 pm class. If you want to come in and do the WOD, extra skill work, lifting, etc, you are welcome to use the gym from 6-7pm.

2.  We have seen an increasing number of people wanting to do their own thing during regular class times or times when the gym is closed.  Please respect the fact that we do offer structured “office hours/open gymtimes and we ask that you do your extra lifting, skill work and additional workouts during these times of 7:30 am, 10:00 am, 3:00 pm, and 6:00 pm.  The rest of the class times are busy and we need the floor space, equipment, and a non-distracting environment that is committed to the classes and the instructor teaching them.  Thank you for your consideration!

2. Gymnastics Clinics with Sam! As most of you know Sam has been offering free gymnastics clinics here and there at the gym. The athletes that have been going consistently have been making some great progress on gymnastics movements and positions. Sam has gone to a number of gymnastics clinics and a gymnastics camp herself and loves teaching what she has learned to people. In June she will be offering two clinics, each for a small $5 per person fee (kind of like having appetizers at dinner!). These clinics will be held on Wed. June 7th from 6:30-7:30 PM and another one on Saturday June 17th from 11:00-12:30.

3. Reminder that the Third Space (the apartment and Katie’s old massage studio) is no longer part of CFF. A private company is now renting the space. Please respect this business and do not enter that part of the building. Thank you!

“Strong-Man” Work on a Tuesday

Tire Flips, Atlas Stones, Farmer Carry, and Rope Climbs!!!!!

All on a Tuesday, What!?!?!?!?!

Strongman Shenanigans

Strongman Shenanigans

5 Rounds of each movement,
:30/:30 work to rest ratio

Rope Climbs
Heavy DB/KB Farmer Carry (10m lengths)
Tire Flips
Atlas Stone Ground-to-Shoulder



It was an odd object day for recovery. The comfort of a barbell was no where in sight as everyone had fun  relearning the atlas stone and tire flip technique.


Bench Mark WOD – “Murph”


1 Mile Run

100 Pull Ups

200 push Ups

300 Air Squats

1 Mile Run

Check Previous Score HERE!

This workout was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites which he named “Body Armor”. The workout has since been renamed Murph in honor of Michael Murphy. Hundreds of affiliates across the United States and around the world will be participating in the benchmark WOD in honor of Murphy and all of our armed serviced men and women who died protecting our country.

Today was was also Jonas’ last day before starting the next chapter of his life in Ne York. You have been an amazing athlete, friend, and inspiration to have here at the gym. We all wish you the best of luck Jonas. Bring as many smiles in New York as you have in Flagstaff

Make Up Sunday

Crossfit WOD – “Kelly”

5 Rounds:
400 Meter Run
30 Box Jumps -24″
30 Wallballs (20/14)

Check your previous time HERE!


Bench mark workout “Kelly” kicked no ones butt! Congrats to everyone for not only crushing “Kelly” but for also scaling successfully. Here at Crossfit Flagstaff we have been emphasizing scaling the workouts to appropriately fit the intensity and time domain for the day. The hard work the gym has been putting in to improve has been paying off and shows when we do bench mark workouts like “Kelly”. Keep up the hard work everyone!


Crossfit WOD – “Mad River”

Deload Bench Press

“Mad River”

1 Round for Time:
75 Calorie Row
50 Power Snatches
25 Barbell-Facing Burpees


Enjoy Memorial Day Weekend! Memorial day is a time to honor the men and women who died serving our country so take some time appreciate the things our armed service members have done to protect our freedom. Hero WOD “Murph” is this Monday and our only class times will be 8am, 9am, and 10am. Please arrive on time or early as this hero WOD takes up the whole class. Dont be late or you will miss out. Also consider finding a partner to do Murph with because we would like to keep you as fresh as possible for Qendler test out next week.

Make Up and Core Thursday


Toes to bar, kipping pull ups, butterfly pull ups, bar muscle ups, and ring muscle ups! What do they all have in common? All of these movements allow us to do more work in less time by utilizing the kip swing. For those of you looking to achieve or improve these skills, do not overlook the development of your kip swing. Just like air squats are to over head squats, front squats, and back squats the kip swing is to any successful bar or ring skill. Building this fundamental movement is a critical step to achieve your first pull up, muscle up, toes to bar, etc… but too many of us skip this crucial aspect. For those of us who have a kipping pull up and are so close to achieving a ring or bar muscle up or connecting multiple attempts, refinement of the kip is most likely what you need to progress in your bar and ring skill level. Before you tirelessly work to try and move forward, look back and correct minor faults that will allow you to work more efficiently and effectively. Develop a short and small kip, then meticulously increase your range of motion, and finish by adding controlled aggression and intensity to your kip. Here are a couple of tips and common faults to look out for when developing and refining your kip swing.

Building Body Armor

Putting in the work today, building a more solid foundation for tomorrow ….

Deload week – Shoulder Press and Deadlift

40% x5
50% x5
60% x5 (no additional reps this week)

CrossFit WOD – Body Armor #4
EMOM (Every Minute On the Minute) for 12 min:
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second elbow Plank Hold
Repeat cycle, 3 times through.

Great to meet Annika’s mom, Lisa, and have her join us in CrossFit today!

The reverse lunge hits the same major muscle groups as other forms—glutes, quads, hamstrings— but it does so while putting less stress on the knee joints. With forward lunges, deceleration must occur as your front foot lands to stop the forward motion; this can put undue strain on the patella tendon. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that might otherwise come later for those with knee issues or incorrect tracking/technique.

Box Step-Ups – building a stronger posterior driver for squats and deadlifts, as well as the core strength and balance for pistols.

These are essentially single-leg squats, which help to improve overall balance and proprioception by strengthening some of the smaller stabilizing muscles in the hips and pelvis and the external hip rotators to prevent rotation of the femur and pelvis in a way that doesn’t occur in a bilateral stance.  Single-leg squats and controlled box step-ups allow you to target the legs with greatly reduced shearing force on the spine.  Performed correctly, bodyweight is shifted forward over the top leg and a flexed foot with the bottom leg, bottom foot lightly touching the floor or box for balance only. This is harder than it seems, because you have to resist the urge to use your bottom foot/leg for assistance.  Control the descent and avoid plopping to the floor, further developing the control and transmission forces of the glute and hamstring.