CrossFit WOD (Workout of the Day)
Constantly varied functional movements done at high intensity. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. All functional movements to include 3 modalities; mono structural, gymnastics and weight-lifting. This is our GPP program (General Physical Preparedness) designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills. Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.
This program is for active healthy individuals that want to ramp up into our fast paced group CrossFit classes. It is also a rehabilitative class for those backing off to heal an injury or needing do some focus work at a lower intensity. This class will meet Mondays and Wednesdays at 6:00 a.m., Tuesdays and Thursdays at 6:00 p.m. during each week. There is a minimum of 12 classes that will need to be completed in order to then attend the regular CrossFit classes. These classes are offered on a rotating basis throughout the month so that the individual can join anytime or repeat a class if necessary. Attendance to ALL 12 sessions covering our foundational movements is required.
During the Foundations course we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals.
Additionally, you will receive a comprehensive understanding of the CrossFit program.
We’ll introduce, refine and technique and discuss range of motion requirements for the following movements:
- Squats: air squat, front squat, overhead squat, back squat
- Presses: shoulder press, push press, push jerk
- Power movements: deadlift, sumo deadlift highpull, medball clean
- Olympic movements: clean and jerk, snatch
- Gymnastics: pullups, pushups, burpees, ring dips, muscle-ups, handstands, L-sits etc
- Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping
Please understand that all movements have modifications and we are happy to work with all abilities.
We’ll also introduce you to our way of eating – The Zone and Paleo concepts. Nutrition is often overlooked when training, but to us it is the foundation of fitness. Though you don’t need to follow a nutritional program to be a part of CrossFit Flagstaff, we want you to look and feel good, so we want you to give you the tools and education to get you there.
Our Foundations class and attendance to one of our “Intro to CrossFit” lectures is mandatory in order to move on to the advanced group classes. If the schedule time and dates do not work for you, we offer a fast track 6 session private training curriculum to get in the WOD (workout of the day). Please do not hesitate to let us know if you have questions.
This is a great class that goes hand-in-hand with our Foundations/Rehab course, or as an active rest day to enhance the rest of your CrossFit training and general fitness development. Increase core strength around the spine with focus on the lower back, develop flexibility and balance, while making you sweat. Offered on Thursdays and Sundays.
These classes are also open to new and injured athletes who are working through their Foundations training.
1-on-1 Private Training is the best option when:
- you’re looking for a fast track 6 session private training curriculum to enter our CrossFit classes
- you’re rehabilitating from a recent injury or surgery
- you’re significantly overweight
- you have no exercise experience or have been very sedentary
- you have serious health issues or physical issues/injuries
- you want to learn specific skills or you have specific goals
- you’re a specialized athlete looking for specialized training
- you prefer or require privacy, personal attention and accountability
Private Sessions are 1 hour in duration. Sessions must be purchased prior to making an appointment. Cancellation requires 12 hours notice or you forfeit said session. To register or find out more information, please contact us through email or call us at 928.225.5547
Flagstaff Barbell Club
Beginner and Advanced lifters are invited to join our Barbell Club!
There are many aspects to this strength sports program – Olympic Weightlifting, Power lifting, and training for Highlands Games and Strongman style of lifting.
The Olympic Weightlifting programming will coach you in the 3 Olympic lifts: Snatch, Clean and Jerk, as well as assistance exercises and lifts. The intent is to develop explosive power, control of external objects, and mechanics that will enable you to build greater strength and capacity in CrossFit workouts and Olympic Weightlifting specific conditioning. USAW standards will apply.
The Powerlifting programming will focus more on maximal loading in the “slow” lifts of the Squat, Deadlift, and Bench Press, as well as assistance exercises and lifts exercises that produce adaptations in your strength levels and lifting technique that lead to more power.
Strongman and Highland Games training incorporate the above strength sports, in addition to specific techniques of lifting and throwing odd objects.
Hours are 5:30 – 6:30 am M-W-F, 4:00-8:00 pm M-F.
Workshops, Events, & Seminars
We host many throughout the year, so be sure to check our event section often.