Archives for January 2018

Crossfit WOD – “High Heels”

Practice/Skill :
– Pausing Overhead Squat
5 Sets of 2 Repetitions 50-70% of 1RM squat snatch

– Snatch Balance
5 Sets of 2 Repetitions same loads from OHS

– On the Minute x 11
Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch
Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
– Rest 1:00 –
Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch
– Rest 1:00 –
Set #1 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #2 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch
Set #3 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

“High Heels”

10 Hang Squat Snatches (75/55)
30 Double-Unders


A Celebration of YOUR Fitness – The CrossFit Open

The OPEN – Participate and Celebrate! (click link for full article)

The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles and modifications. We revere the injured person who did just one rep to be part of the event, and we glorify the Average Joes and Janes who want to prove they’re fitter than last year. We wear stupid hats to earn points in intramural competitions, we cheer each other on, and we become healthier even if we sometimes go out for beers and complain about the burpees Dave Castro threw at us.

The Open really is a glorious thing. You can almost feel the momentum as 14,000 gyms and hundreds of thousands of people unite for five weeks of fitness, team spirit, PRs, smiles and fun. As gym owners and trainers, we care a great deal about the size of that wave because each person who registers for the Open is one more person who understands that CrossFit is an infinitely scalable program that’s appropriate for everyone.

As a community, we want huge participation numbers more than we want huge scores. We want everyone to join us, not in competition but in celebration.

Sure, a select few of us will make it to Regionals, but for 99.9 percent of us, it doesn’t matter that the Open is the first step in the road to the Games.

The Open isn’t about qualification. It’s about participation. Have  YOU signed up yet?

Click HERE to sign up!

(Sunday’s make up board)


Free Saturday

Teams of 4

20 Minute AMRAP:
min. 1: 20 wall Ball
min 2: 15 KBS
min 3 :Max Row Calories
min 4: Rest

Team score is total Row calories


What an amazing turnout for Free Saturday!! Thank you to all of our visitors for joining our awesome community this morning and sweating with us through a fun team workout! If you didn’t get a chance to speak with a coach about how to get started or if you have any unanswered questions, please feel free to reach out! We have office hours from 10am – 12pm Monday through Friday, you can give us a call at 928-225-5547, email us at, or follow us on social media! We hope to see you again soon at Crossfit Flagstaff!!



Heavy Day – Back Squat


Thursday Core and Makeup Day


Crossfit WOD – “Power Wheels”

EMOM7 Pausing Power Snatch Complex

Low Hang + Mid Thigh + Catch
“Power Wheels”
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
15/12 Calorie Row
4 Power Snatches (135/95)

Crossfit WOD – “Dirty 30”

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders



CFF Benchmark WOD – “Davison”

On 2-9-2014 we lost Sgt. Lance Davison, a long time athlete and member of our community. He served in the USMC Marine Force Recon. He was a OEF/OIF Combat Veteran and he was a recipient of the Bronze Star, Navy Commendation Medal and the Purple Heart. January 8th was his birthday, so we chose to celebrate him with his Hero WOD today. It is also a day to be open about mental health struggle, be it PTSD or any other issue. It is a day to recognize and appreciate the strong community that you are surrounded by, and know that each one of your CrossFit peers is there for you if you need them.



3 Rounds.
1 Squat Clean 205# M/140#W
8 Deficit HSPU (hands on 45# plates M/ 25# plates W)
79 Double Unders
*2 min rest*
3 Rounds.
2 Muscle Ups
9 Back Squats 205#M /140#W (no racks)
14 Cal. Row
*2 min rest*
3 min to find 1 RM Bench Press

Compare to:

Jan 2017   Jan 2016  Jan 2015   May 2014

Sunday Core and Make Up Day



Bench Mark WOD – “Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Compare to:
April 2013
Dec. 2012

What an awesome turn out for a tough bench mark WOD. Think back to when you first started Crossfit. When you felt intimidated and nervous of the road ahead. It can be tough if you came in on your own and really had no idea of what to expect the community would be like. Make the transition easier for a friend or family member and bring them to the first Free Saturday of the year next Saturday on January 16th. Explain who we are and what we do and invite them to what has hopefully been a lifestyle choice that has changed your life and hopefully theirs. Crossfit is for everyone!