Archives for September 2017

Team Series Event #5

Team Series Event #5:

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift


Last Team Fuller workout for a while. We will miss you and cant wait for the day you come back to visit us at CFF. From everyone here at CFF we wish you the best and hope for nothing but the greatest. Your smiles and energy will always be with us Jo and Steve!



Team Series Event #7

Team Series Event #7:

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups


Make Up Thursday and Gym Updates

Hello Wonderful Community!

Recently we interviewed several focus groups from our community.  Our goal is to give you the opportunity to tell us what you’re happy with, what you feel could be improved, and how we at CrossFit Flagstaff can best help you become the stronger, better you that you come to us for.

We are really privileged to have such an amazing group of people coming to our CrossFit gym.  Our primary focus is to make people’s lives better, step by step, help you find your true potential, and perhaps do a small part to inspire you to go out into your life to confidently do the things you were meant to do in the world.

From these focus groups we learned that you come to CrossFit Flagstaff primarily because of the great community we have.  You see that you’re getting stronger and faster and more capable as a result.  That made us really happy and we are thankful we are meeting that goal for you!

We are excited to announce a couple of changes for the gym, in response to the focus groups giving us an overview on what people want and feel is missing from what we offer.  We can’t meet every wish, but we are going to start with what is in our control right now.

We learned that some athletes had difficulty making the transition from foundations to regular classes.  Our first change isn’t too big, but our 6:00 pm Foundations class will now be a regular CrossFit class.  New people will attend it, but will be integrated into the workout of the day and taught alongside those who attend that class.  Similar to Saturday’s when we have new athletes, the workout will be the workout of the day, just modified to meet all athletes where they are in their growth and progress.  We hope this makes for a greater connection to the community and an easier transition into the classes, rather than setting new people apart.

The second change is to meet the needs of the athletes who want to work on specific skills, lifting, and competition directed mindset outside of their attendance to the group CrossFit classes.  This extra work requires additional use of equipment, floor space and trainer presence in the gym as well as more specific goal setting and added programming.  We feel we have arrived at a place we can start to accommodate the added presence throughout the day.  As of October 1 our schedule will no longer have office hours or an open gym policy.  We will have an added pass that accommodates additional training and time.

There will be the normal, unchanged CrossFit membership at $150 per month ($120 students), which is still group CrossFit classes, including CORE/Make Up on Thursdays and Sundays, at regular class hours.  Here you will receive continued diligent and individualized coaching across the hour, under a class plan that ensures everyone in the gym is given necessary warmup, skill work, workout preparation, and time for the coaches to evaluate everyone and give recommendations that will best challenge each athlete to their needs and goals.

The change is in adding an Annex Pass for $50/month added to one’s current plan.  This Annex Pass will give access to the main gym in off-class hours as well as the smaller bay gym and Olympic weights during the hours listed below:

5:45am – 1:00 pm (gym is closed from 1-3) 3:00 pm – 7:15pm Monday through Thursday,

5:45am – 1:00 pm (gym is closed from 1-3) 3:00 pm – 6:15pm Friday,

7:45am – 11:15am Saturday,

8:45am – 11:15am Sunday.

This membership will include all CrossFit group classes.  We expect that athletes with Annex Passes still attend the CFF WOD because that and our community are our priority.  Athletes with an Annex Pass will have a goal they are training for.  As the head CrossFit coaches, Lisa and Tara will review those goals and help those athletes set up specific and measurable individual plans that include the CFF WOD and additional work to meet those goals.

These changes will go into affect October 1.  If you are anticipating doing extra work and programming outside the normal class hours, please contact us to add your Annex Pass to your plan.

Thank you!

Your amazing CrossFit Flagstaff Team

Crossfit WOD – “Weightlifting Wednesday”

3 Sets of 16 Repetitions  (8 each leg)
Set #1 – 16 Reps @ 30% of 1RM Front Squat

Set #2 – 16 Reps @ 35% of 1RM Front Squat

Set #3 – 16 Reps @ 40% of 1RM Front Squat


3 Sets, not for time:
100 Meter Double KB Front Rack Carry
20 Close Grip Dumbbell Floor Presses
30 Low Banded Rows


Turning on the “mini” glutes! Single leg box squats are a humbling reminded of how quad dominate our squats can become. Our quadriceps are only a part of the mechanical strength that we need to perform a technically sound squat. Hamstring and glute activation are the other portion of the squat equation. Mentally connecting and engaging the posterior chain muscles (glutes and hamstrings) not only benefits the strength aspect of a squat but also the stability, stamina, and  subset divisions (front, overhead, and back) of squatting. Use today’s lesson tomorrow and everyday after to build on your never ending journey to improve your squat.

Crossfit WOD – “Captain Crunch”

“Captain Crunch”
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining



George Kock – “Captain Crunch for Lunch”.

I think this workout ate us for lunch. Great job CFF for grinding through a tough workout.

Crossfit WOD – “Double Take”

“Double Take”
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row/Bike
55 Handstand Push-ups



Hey everyone we would like to introduce April (Bottom Right). She is currently in our foundations class but is kicking butt and taking names crushing the learning curve. She is a great movers who achieved her first kipping pull up on her second attempt and also completed some box handstand pushup off her toes tonight. If you see her introduce our self and look forward to her joining a morning crew soon!

Sunday Core and Make Up


Team Series WOD #3

Team Series WOD #3

For time:
50 Synchro Wall Ball 20/14
30 Cleans 135/95
50 Synchro Wall Ball
20Cleans 185/135
50 Synchro Wall Ball
15 Cleans 225/155

Men 14# to 9ft
Women 10# to 9 ft

Time Cap 12 min.

Squat and throw, pull and catch! 150 wall balls aren’t “that” terrible when you do them with someone. Another challenge, another success, another week to go!

Team Series WOD #1

Team Series WOD #1

9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

RX’d 95/65
Scaled 65/45



Synchronized anything is tough but CFF Flagstaff, you crushed it! Communication in a partner workout like today is vital. As a team of 2, even 3, everyone did an amazing job of communicating, planning, communicating, and executing. Amazing job and we can’t wait to see what you do on the next couple of workouts.

Make Up Thursday


All things are better with GLITTER! Coaches should definitely know proper glitter application technique.  😉