Archives for May 2018

Make up Thursday and Deadlifts


Deadlift 205/135

Burpees Over the Bar







Don’t forget the Gymnastics course coming to our gym in September.  If you register by June 1 (TOMORROW), you get a discount!
  • Early-Bird Discount Code: Athletes may use code “FLAGSTAFF” now through June 1, 2018 to save 10%.


Tempo Front Squats

Tempo Front Squats


On the 3 min.

3 sec. lowering phase

3 sec. pause in the bottom


Accessory Work

6/6 Front Rack Bulgarian Split Squats

30 Kneeling Band Crunches


Got Abs?

CrossFit WOD

EMOM 20:00
Minute 1- 3 Shoulder press
Minute 2- 10 Strict Dips (rings or parallel bars)
Minute 3- 20/15 calorie Row or bike
Minute 4- Rest

Then,….Accessory Work!

Do I have abs yet? (Looking down at belly) Hmmm… Not yet? Then don’t skip the accessory work.

Half Tabata (4 Intervals)
0:20 High Plank
0:10 Low Plank

0:30 UpDog
0:30 R/0:30 L Arm to the side pec/front delt stretch
0:30 Down Dog

Half Tabata (4 Intervals)
0:20 Hollow Hold (scale hands at sides)
0:10 Rest

0:30 Updog
0:30 R/0:30 L Lying rear delt stretch
0:30 Down Dog

7 Ways to Improve Your Shoulder Press Weight

1. Get Your Abs Involved

You cannot be successful at an overhead lift without having a tight core.

The strict press is considered to be an “accessory lift” meaning it’s really a building block for other lifts — think clean and jerks and push presses. However, you will always struggle to hold even minute amounts of weight overhead if you do not have a locked in, tight core. You can do this by focusing on closing your rib cage in and squeezing your glutes before attempting to press overhead.

2. Don’t Be Afraid To Do Accessory Work

Sometimes, it’s going to take a little work outside of your regular rotation for you to see gains in your overhead press. The overhead press engages your core, your shoulders and your back primarily, so incorporate accessory work that targets those areas.

One great thing to practice is strict handstand pushups, strict ring dips, or hand stand holds. You can also incorporate seated dumbbell presses, barbell rows and push ups each week to build strength.

3. Keep a Narrow (just outside shoulders) Grip

People tend to use a wide grip when doing strict press. This is a common error — a wider grip means the bar has less space to travel before your arms are locked out and the lift is completed. Should make things simpler, right?

However, a narrower grip translates into a stronger, more stable grip with this lift. Keep your hands close together in a normal power clean grip and watch the magic happen.

4. Do Lots of Reps

Remember, the strict press is an accessory lift, so an easy way to build is to do more reps at a lower weight as opposed to trying to max out every time you get the opportunity. There are different programming options online or you can talk to the coach at your box about programming a daily strict press routine to add some weight to your lift total.

5. Make Sure Your Elbows Aren’t Too Far Up or Too Far Down

Many people make the mistake of lifting their elbows into the front squat rack position when attempting a strict press. Although it definitely looks like you know what you’re doing, this actually incorrect form.  Alternatively, many other lower their elbows behind the bar.  This puts the bar over the forearms rather than over the top of the shoulder, supported by the torso.

Instead, keep your elbows so they are just in front of the bar and tuck them in at your chest to maximize your lat and back engagement and add more strength to the lift. You’ll see an improvement on your shoulder press ability immediately by placing your elbows in this position and keeping your back, shoulder and core muscles engaged.

6. Get Your Face Out of the Way

One sneaky way you may be sabotaging your own shoulder press is by wasting time and energy pushing the barbell out around your face — anyone who’s ever smashed themselves in the nose or chin knows what I’m talking about.

Instead of losing strength and energy by pushing the barbell up and around your face, be sure to squish your face in and push the barbell upward on a direct, straight path. Don’t be shy with the bar — just make sure you’re moving quickly to get safely out of the way!

7. Do Some Mobility Work

One big culprit behind struggling with the strict press is lack of shoulder mobility. If this is the case, you can try some shoulder-specific mobility exercises like the bully extension bias or the super front rack or by following a daily mobility program such as ROMWOD.

Once you gain more flexibility in your shoulders, you’ll see that it’s easier to perform the strict press with more weight. You heard me right — it might not be a strength issue, but a flexibility issue.



1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Today we honor those who have made the ultimate sacrifice for the freedoms we enjoy everyday.

Image result for Michael Murphy

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge.






Our incredible support system rallying athletes all the way through the finish.



Make Up Sunday and Core


3 Giant Sets

10Dumbbell Floor Press to Situps to Seated Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted hip extensions (25#/20#)

Rest 2:00


                                Welcome back Joyce!



Teams of 3 

150/120 Cals Bike or Row

100 Thrusters (1353/95#)

500M Run (Relay)




Sumo Deadlifts

Sumo Deadlift

9 x 3

*On 2:00

Compare to September 2014



5 Sumo Deadlifts

15 Abmat sit-ups


Accessory- 3 Sets NFT

10 Band assisted inverse curls

(Scale) 15-20 banded leg curls




                              When you don’t give Clark the attention he demands!



Make Up Thursday

Alt. Thursday WOD:

5 Rounds:

20 Wall Ball 20#/14#

15 Hang Power Cleans 155/105

or CORE:

3 Rounds NOT 4 time

1ooM Yoke Carry

200M KB Front Rack Carry

400M Ski Erg





5 Handstand Push Up

10 Kipping Pull Ups (No butterfly)

30 Double Unders


Accessory Work

4 rds not for time

10 Barbell Rows

15 Seated Bar Rows to chest