Archives for April 2018

Partner MAX it Out

With a partner:
In 7 min.
Find a 3 rep max hang power snatch.

Rest 3 Minutes

With a partner:
As many reps as possible in 7 min.
Synchronized bar facing Burpees

Rest 3 minutes

With a partner:
Row as many cals as possible in 7 min.

*Partners rotate in any fashion.

Front Squat and Shoulder Press

1. Front Squat Test

Establish 1 rep max in 21 min.

2. Shoulder Press Test

Establish 1 rep max in 15 min.





Almost a full rainbow of colors came out with the 9 am ladies for heavy day.

Build a Bridge and Burpees over a Box

Make Up Thursday


Not for Time: 30-20-10:

Med-ball GHD Sit-Ups

Hip/Back Extensions

Bar Roll Outs

Sit-up Squats


Alternative WOD

3 Rounds for time of:

21-15-9 Push Jerk

400 meter run after each round

Weights per round

Round of 21: 135lbs/95lbs

Round of 15: 165lbs/115lbs

Round of 9: 195lbs/135lbs


Filthy Fifty

CrossFit Benchmark WOD – “Filthy Fifty” [wmv][mov]
Chipper For Time:  

  • 50 Box Jumps – 24″ Box
  • 50 Jumping Pullups 
  • 50 Kettlebell Swings – 1 pood
  • 50 Walking Lunge Steps 
  • 50 Knees-to-Elbows 
  • 50 Push Press – 45 lb.
  • 50 Hip Extensions 
  • 50 Wall Ball Shots – 20# M/14# W
  • 50 Burpees 
  • 50 Double Unders


Compare to: March 2017  April 2016   June 2015  December 2014  June 2014  May 2013  Feb. 2013

April 2012  July 2012  June 2011 January 2011     September 2010 August 2009 June 2009 May 2009

We have done this CrossFit Benchmark WOD for a lot of years! Take a few minutes to click back through the links above. It’s like a CFF time machine.

Casey doing Filthy Fifty in 2009 and now!

Justin doing Filthy Fifty in 2009 and now.

Andy recently had shoulder surgery but isn’t letting that keep him from the gym. Yesterday he came in with a plan on what he could do, and subbed out things he couldn’t. Remember we are here to help you continue to work out no matter what injury you may have.





CrossFit Benchmark WOD – “Elizabeth”

21-15-9 rep rounds for time:
Squat Cleans – 135# M/95# W
Ring Dips

Full squat on Cleans

Compare to February 2018  

December 2015,  November 2015January 2014,  April 2013December 2012,
January 2012


5K Run

5K Run then Strict Pullups (Max Reps)

Such an amazing effort today on these runs!

Compare to June 2016  February 2016







Crossfit WOD – “Partner Pain and Gain”

“Partner Pain and Gain”

Alternating with a partner:

5 rounds
100-meter prowler push (empty)
400-meter run

Crossfit Basketball went to over time at 10am! Things were intense as everyone took their turn taking sudden death shots! Thank you to everyone that was able to make it to the last class I will be coaching. Thank you to the Woodwards for bringing the donuts and Holli for the mimosas. It was an epic way to close a chapter in my life and begin a new one. Its been an honor to lead many of you to a happier healthier lifestyle. I hope my coaching has made a meaningful impact on you and your wellness, now and forever. Even though I may not be calling 3,2,1 go anymore please feel free to ask me for advice or help when ever you see me. Coaching this community has been an honor and I am blessed to have been received so openly. Love you Crossfit Flagstaff             – John Castaneda


Crossfit WOD – “Jerk It, Push It, Jump”

“Jerk It, Push It, Jump”

7 rounds for time of:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)

What a challenge! This was a a great workout to test your toes to bar capacity during intensity. If you were able to find a pace where you could move from movement to movement and hoop onto the toes to bar then it might be time to challenge yourself with a higher scale or more reps. If your hesitate to jump up to the toes to bar right away or struggle to maintain your kip then you may need to work on improving your kip or increasing your toes to bar capacity. Here are a couple drills for those either looking to improve there kip or increase their capacity.


Make Up Thursday

Oso tried to explain to Nikki what a Junk Yard Dog really was.