Archives for July 2017

“Randy” Met “Nancy”

Warmup: Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
repeat for 2 more rounds. for a total of 9 complexes.

5 Rounds:
400 Meter Run
15 Power Snatches -75#/55#

15-20 minutes

A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.
The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that you could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed.

Modifications for the running:
1) 200-250 Meter Run (finish in 2 min or less)
2) 500/400 Meter Row (male/female)
3) 25/18 Assault Bike Cal

Make-Up Sunday


“Everyone is so fit, its scary” – Madi


Clean Break Teams!

CrossFit WOD – “Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1 rep rds. for time:
Squat Clean (135/95)
100 Meter Run

Partner one completes the first full round of 10 squat cleans + 100 meter run.
Partner two then completes the same (10 squat cleans + 100 meter run).
Rinse repeat, alternating back and forth, with partners each completing full rounds as the other rests.
Time is when the second partner has finished the final round of 1 squat clean + 100 meter run.

The Power and Positivity of CrossFit Camaraderie

Camaraderie is defined as “mutual trust and feelings of good friendship among people in a group.”

Building camaraderie isn’t something we talk about in CrossFit–it’s just what we do.  It’s what we learn.  It’s one of the things that makes it so rewarding and different from working out at a globo-gym.  It doesn’t matter if it’s a weekday class with the normal everyday athletes, a local competition, or the Games.  We give it our all while encouraging and cheering on our fellow athletes.  It can be a simple high-five mid-run, or a “don’t stop”  to keep moving the barbell.  We want to see each other finish because at the end of the day we are all there for the same reason.  Yes, it’s competitive but it is a friendly, healthy competitive.  It doesn’t drag people down, it pushes and inspires them.  And the awesome thing is that it happens in our gym everyday…whether it’s with one another or with the visiting CrossFitters we get to meet on a near daily basis.

Today we had a bunch of CrossFitters join us from San Diego, Lake Havasu, and Illinois. We also had several new athletes from our Foundations course jump in with us, and one brand new athlete who had never done CrossFit before.  In the 10 am class, we had our Steve’s Club athletes join in and throw down with the class.  Throughout the entire 3 classes, my heart was full as I watched the definition of camaraderie so naturally preside.  During each interval everyone was high-fiving each other and giving encouragement to the other teams around them. While the goal was to make the fastest time between the 2 partners, it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. Many of the faster teams were out there helping others through their final sprints.

The fierceness of CrossFit is what connects us and creates the positive and supportive community that it is today!

Many people say they don’t want to try CrossFit because they feel intimidated.  Everyone had a first day.  Everyone felt intimidated.  Everyone wanted to crawl into a epsom salt bath and not come back.  Until they did…again and again because of the community, the friendliness, the camaraderie that takes over the feeling of intimidation.

And…CrossFit includes the camaradie of a kid and a puppy.  Who could resist that?

Crossfit WOD – “Open Test”

Open Test

50 Wallballs (20/14) *Females 9′ Target
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



It was time for a reevaluation! This WOD is a great “Test” for skills you will need to improve in the OPEN. We use the OPEN is our yearly test of how much our fitness has improved over the years. There are only a limited number of movements in the OPEN and this workout has a good chunk of them. If you have the answers to the test this pre-test is good sample of the skills you need to improve on. We always want to take something away from every workout we do but really learn from this one as it will most likely show up again before the end of the year.

Core and Make-Up Thursday

“Dylan had his own photo shoot today. Perfect Crossfit Male Model!”

Crossfit WOD – Front Squats and Body Armor

Front Squat
6×4 @80% of 1 RM + 10-20 more pounds

Body Armor Part 1
7 Inverted Pausing Barbell Rows (1 second)
14 Kneeling Single Arm Presses (7 each side)
21 Glute Bridges
— Repeat 2x —

Body Armor Part 2
800 Meter Double-Kettlebell Walk
1st 100m – Both KB’s in Farmers Carry
2nd 100m – Both KB’s in Front Rack Position
3rd 100m – Left Arm Front Rack, Right Arm Farmers Carry
4th 100m – Left Arm Farmers Carry, Right Arm Front Rack
— Repeat 2x —

Tougher than it looked. The aerobic intensity was down but the skill challenge level was up. Take advantage of the low impact day and hydrate, eat, stretch, sleep plenty, and relax because its going to be a fun weekend starting Friday! Great job today CFF adapting to the not so common movements we do in Crossfit.

Crossfit WOD – “Fifth Wheel”


Part #1 Strict HSPU
7 Unbroken Sets of 30% of Max Strict HSPU

Part #2 – Midline
Alternating Tabata
Hollow Rocks
Superman Rocks
“Fifth Wheel”
7 Rounds of “The Chief” (115/80)
Max Calorie Bike/Row

— rest 5 minutes —

6 Rounds of “The Chief” (135/95)
Max Calorie Bike/Row

— rest 5 minutes —

5 Rounds of “The Chief” (155/105)
Max Calorie Bike/Row

Keeping integrity during intensity is the fine line we should all strive to find every time we move a barbell, perform gymnastics, or condition. For example, its the median between pulling your hardest with broken form on a rower to get more power and pulling softly with finesse, but not putting out much power. We want the best of both worlds- to pull as hard as we can but with pretty form. In Crossfit this is known as threshold training. As we increase intensity our technique starts to break down. A common goal we should all have is to find our threshold line and work on increasing our intensity while decreasing the amount of technical break down in our form. We do that by choosing an appropriate scale at class because “Rx’d” is just a number and not the goal of the workout, and slightly increasing the intensity (weights or volume) once we have shown progression while maintaining integrity during intensity. This means that if you have completed Fran at 75 pounds in 7:30min, and the next time at the same weight you complete Fran in 5:00min, then the third time you do Fran it may be time to increase the intensity slightly by going to 80-85lbs and trying to complete it as fast as you did the first or second time. Find your line, refine your technique at intensity, and push the envelope once your truly ready.


Crossfit WOD – “Flip Flop”


On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:

Set #1, on the 0:00… 64% of 1RM Squat Snatch

Set #2, on the 1:00… 69% of 1RM Squat Snatch

Set #3, on the 2:00… 74% of 1RM Squat Snatch

Set #4, on the 3:00… Rest

Set #4, on the 3:00… Rest

“Flip Flop”

DB Snatches
Calorie Row

…. Directly into ….

Box Jump Over

Fun double bruner!! CFF keep crushing it and bringing your great intensity to the WODs. It has been fun for the coaches to see all of our athletes grow and learn what scales each person needs in the past few months.


Crossfit WOD – “D3”


600 Meter Run
2 Rounds of “DT”
600 Meter Run
2 Rounds of “DT”
600 Meter Run
2 Rounds of “DT”
600 Meter Run



D3 was a tough workout that took strategy and pacing to complete. One of those people starting to pick up the pace and strategy of the workouts is CHARLES (Bottom middle). A few weeks fresh out of foundations Charles is starting to really pick things up and get a “hang” of the movements. Keep an eye out for Charles and watch as his patience and diligence in learning the movements will make him a great athlete. Great to have you apart of the community Charles.


Raise The Bar

Skills and Warmup
Clean and Jerk Technique
on the 2:00 x 7 sets
Hang squat Clean + Squat Clean+ 2 Split Jerk

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

CrossFit Flagstaff

A place to raise the bar.
And your spirits.

So many good laughs and fun happen on this floor.  But alongside it, true grit, digging deep, celebrating accomplishments, and raising the personal bar for oneself every day.

Talk about raising the bar.  You wanna watch a bad a** powerful woman lift some serious bars and plates, go to CrossFit Vert tomorrow at 10:00 am and watch Kat compete in her powerlifting meet.  Be inspired.  This woman has been working hard, raising the bar for herself every day, and by doing so she raises it for all of us.  Go cheer her on and watch what happens when you dig deep and work hard for a goal.

GO GET ‘EM KAT SWAN!!!!  We are proud of you!