Archives for March 2018

Crossfit WOD – “Team Tama”

Team Tama:

Teams of 2, complete in you-go-I-go fashion:

For time:
800-meter single-arm DB/KB farmers carry, 55/35 lb. (400m each)
62 toes-to-bars
62 push-ups
62 front squats, 95/65 lb.
400-meter single-arm DB/KB farmers carry, 70/55 lb. (200m each)
62 toes-to-bars
62 push-ups
62 hang power cleans, 135/95 lb.
200-meter single-arm DB/KB farmers carry, 85/70 lb. (100m each)

Crossfit WOD – “Heavy Karen”

“Heavy Karen”

For time:
100 Wall-Ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Wall ball are tough and heavy wall balls are even worse. Here is a quick tip that may help relieve that intense shoulder burn you may have had during “Heavy Karen”.


Lift Heavy and Be Better Today – and GYM UPDATES

Make Up THURSDAY!  What did you miss this week, in your recovery from the CrossFit Open?

Monday – “J” – Be Better Today

Tuesday – Deadlift for a heavy single

Wednesday – Hang Power Snatch for a heavy set of 3

or …. CORE!

It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty – those are the days that make you stronger, faster, and better overall. – ben bergeron

Welcome to Megan, who has just joined our Foundations course this week – AND got her first double unders on her first try!!!!  Also welcome to Devid, visiting us from Italy – who pretty much crushed “J” at 7,000′ elevation!  And THEN there is GERI WHO PR’D her deadlift tonight, breaking the ol’ 2-hundie with strong grip!


In case you didn’t get the email:

Hello CrossFit Flagstaff!

We have a few updates to make you aware of for the next couple of months.
First though, we wanted to thank you again for your contribution to the new equipment fund.  People are really enjoying the ski ergs as a new way of metabolic conditioning torture.  They have also been a great alternative for people who are injured and unable to run or row.  The new boxes are SO much easier to store and look great!  We still have a few older boxes for sale.  If those aren’t claimed by April, we will find new homes for them outside the gym.
As for upcoming changes for April,
1.  As of April 1, we will be removing the 3:00 class from our schedule.  Due to low attendance and limitations in staffing, this time will no longer be a time the gym is open.  After the noon class ends, the gym will be closed until the 4:00 class resumes business hours each week day.  Thank you for your understanding.
2.  You will see some new names on the training schedule!  We welcome our interns into coaching positions!  Ben Mimran, Danny Kimball, and Jay Swan are joining our team and will be officially teaching classes on a more consistent basis!  Welcome to the CrossFit Flagstaff team, guys!
3.  Matt Chan and Eric O’Connor will be doing our gym programming, which is really exciting.  They offer a great programming platform which includes the ability to log your workout data and allows the trainers to see that data.  It will be a great tracking method as well as programming! They will also be doing the Comp Squad supplemental programming for our Annex Pass training.
We are looking forward to a fresh approach and some new motivation with this programming!  At this time, the programming will be cut and pasted into our current Google calendar while Matt and Eric make some changes to their programming design platform.  Likely in May, to view the programming calendar, you will each download an app to your phone and receive a login for the workouts.  This login will also work on their website, which can be accessed through a link on our website where our programming calendar currently resides.
Thank you for your patience as we move through these transitions, continuing to strive to provide the best CrossFit and life training to our community that we possibly can.
Mike and Lisa

Crossfit WOD – “Hang Power Snatch”

Hang Power Snatch

      3 – 3 – 3 – 3 – 3




A very technical day during a very difficult movement. Spending a little extra time today to address the positions and speed of the snatch led to some great pulls and eye opening experiences with the snatch technique. For a even more in depth look into the squat snatch here is a video from Chad Vaughn.


Crossfit WOD – Grip Test Deadlift

5-5-3-3-3-1-1-1-1 reps

Grip strength development today.
Only double overhand grip allowed.
No hook, no reverse grip.



“J” – Be Better Today

Jason and Erin Fine

We miss you, Jason Fine!

CrossFit Flagstaff Hero WOD – “J”
For Time:
200 Double Under Buy In, then:
4 Rounds:
5 Muscle Ups
10 Front Squats – 155#/105#
15 hand Stand Push Ups
20 Burpees

Jason Fine

Jason Fine was the Co-Owner and CEO of CrossFit North Scottsdale. In 2013 he finished 16th in the CrossFit Games 40-44 year old Masters Division. In 2014 he finished 33rd in the world in the CrossFit Open, later discovering he did so with a lethal brain tumor. He lost his battle with cancer March 19th, 2015. This work out was created in J’s honor by his gym. The numbers and rep scheme mean nothing, it is simply a WOD he would have loved and crushed!

Compare to: April 2015

Jason’s motto lives on through us all … Be Better Today.

Sunday Core and Make Up Day



Saturday Partner WOD

25 Min. Partner AMRAP:
10 Alternating Partner Tire Flips
100 M Sprint each person
20 Alternating partner Tire Jumps (jump in and then out other side =1 rep)
100 M Sprint each person
20 Alternating Sandbag Ground to Shoulder or DBall over shoulder




It was a perfect Spring Saturday in Flagstaff for an outdoor WOD!

Open WOD 18.5

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb. Women use 65 lbs.



All of our head to head call out matches were awesome to watch!

Choose Your Own Adventure!!

It’s Make Up Thursday!  You get to choose which workout to make up from this past week, do the CORE workout, or work on a skill of your choice…. AND another choice was introduced today!  You get to VOTE on which workout will be your WOD for tomorrow!


AAAnd….the workout by the people’s choice IS…Workout 18.5 = 12.5 = 11.6!  Big repeat!
Good luck to everyone tomorrow!


Thursday night support!  Thanks to all our support team!


Great to have Steve’s Club go head-to-head on this workout!  They did really well!