Archives for August 2017

Crossfit WOD – “Freedom Trail”


“Freedom Trail” Part #1
AMRAP 3:00
15Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
13 Cal Row
13 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
9 Calorie Row
9 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
7 Calorie Row
7 Lateral Burpees over the Rower
Max Thrusters (135/95)


Crossfit WOD – “Jump Street”

Deload Front Squat 6×3 at 50% of 1RM
We will re-test your front squat later in the week!!!


3 Rounds:
400 Meter Run
15 Power Clean and Jerks
75 Double-Unders




Great job today CFF with selecting the appropriate scale for the workout! Today many of you expressed interest in improving skills outside of class, specifically getting better at the 400m runs. The common response to the question “what do you think you need to do?” was interesting. Many of you believed that you needed to start running a couple miles every day to improve your 400m runs in workouts. I will say that if you do decide to start running a couple miles a few times a week it will definitely help increase your capacity, but not target your 400m runs specifically. It is comparable to saying you would like to increase your 1 Rep Max back squat, so you decide to do 100 air squats a couple times a week. Your air squat capacity may improve, but not necessarily your 1 Rep Max. So, if you would like to improve your 400m runs in WODs, then it is recommended that you perform shorter sprint intervals. For example, you could try running 8 rounds of 250m sprints resting 90seconds in between each run. Your goal for the workout would be to run each one at about your 85%-90% 250m pace and try to maintain or minimize the amount of drop off per run by a few seconds(~5-8sec). Once you have accomplished the intended goal and repeat the results, you could begin to extend the distance of the run to 300m, 350m, etc… Learning to train smarter not just doing MORE is important to improving specific skills and goals.

Make-Up Sunday


Crossfit WOD – “10K Team Row”

Teams of 3:
10k Row

Switch every 250 meters

Compare to:
September 2016  Jan 2016
September 2015 Nov 2013
Feb 2013

Come cool down at Crossfit Flagstaff where we have big fans and foam rollers available while you rest during a 10k team row.


Crossfit WOD – “Bumblebee”

Overhead Squat – Heavy Single

Snatch Balance – Heavy Single

Squat Snatch – Heavy Single


“Bumblebee” AMRAP 7:

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)




The overhead squat, snatch balance, and squat snatch are some of the most complex movements in weightlifting. Most of the time shoulder range of motion and mobility are over criticized for being the culprit for the lack of ability to overhead squat. The snatch is at the extreme end of functional movements requiring mobility, strength, and range of motion in the wrist, shoulder, thoracic spine, hip, knees, and ankles. Not to say that you don’t have tight shoulders but being over critical of them may be obscuring your focus on improving other facets of your overhead squat. Before throwing in the towel and stating “I cant” or “will never” be able to overhead squat, try to improve upon other less apparent flaws. Can you hold a proud chest when you squat? Is your torso canted forward or as vertical as possible? Are you driving you hips back and knees out as far as possible? And/Or are your ankles allowing for the knees to travel out and over the pink toes? These are all elements of the overhead squat that should not be overlooked because your arms cannot completely go overhead.  Improvements in these areas will no doubt increase your chances of improving you over head mobility and range of motion.

Core and Make-Up Thursday

Crossfit WOD – Front Squat and “GrAnnie”

Front Squats:
6×2 at your 1 rep max (or as close as possible) on the 2:30

50 Double Unders
50 Sit Ups
10 Clean and Jerks 135/95
40 Double Unders
40 Sit ups
8 C&J
30 Double Unders
30 Sit Ups
6 C&J
20 Double Unders
20 Sit Ups
4 C&J
10 Double Unders
10 Sit Ups
2 C&J 

Dylan Hungate is one of our original CrossFit Kids that started with us back in 2008. He is leaving us to head off to college. Darn him for growing up. He made up this work out a few years back by combining his two favorite benchmark WODs Grace and Annie. Today is his last CFF WOD for a while so at his request, “GrAnnie”!

Crossfit WOD – “Boat Race”

Kipping Handstand Push Ups:

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Repeat this process for three total rounds (9 Minutes total).


3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Compare to Aug 2014

All gas with a little brake! This one was about finding an above average pace on the row and run. Easier said then done but CFF you crushed it and everyone did a great job falling into the intended time domain. If you ever wondered how to improve your rowing pace here is a video from collegiate rower Shane Farmer.

Crossfit WOD – Snatch Work and “Nasty Girls”


“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.


3 Rounds:
50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans (135/95)

Congratulations Luke on his first Ring Muscle-Ups!! 

Crossfit WOD – “31 Heroes”


In Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

On August 6, 2011, America lost 30 military service members, many of whom were Navy SEALs and one military K9 when an Extortion 17 helicopter was downed in Afghanistan.


The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. Everyone persevered today grinding through this tough hero WOD  paying commemorance to the fallen armed service member to which it was dedicated to. Amazing job CFF!