Crossfit WOD – Gymastics and Front Squats

“Gymnastics and Front Squats”

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms to hollow. Hold hollow for 2 seconds.

6×4 @80% of 1RM on the 2 minutes.

Alternating EMOM x 10
Odd Minutes – “10” GHD Sit-Ups
Even Minutes -“10” Hip Extensions



Howdy guys! Thank you for hang in there during these challenging body armor days. They may seem boring but if there was ever a day to concentrate and connect body with mind these days would be it. The main goal of body armor days is quality not quantity. Really try your hardest to zone in on the movements, setting aside the urge to “run through the movements”, and ask questions about your form if it doesn’t feel quit right.



Sunday Make Up and Core Day


Packed Sunday! Its awesome that so many people are dedicated enough to come in on a Sunday morning to make up a workout or practice skills to enhance your capabilities. Its is easy to come in and get straight to work but it is crucial you remember to sign. Signing in allows us to measure the amount of time you come into the gym daily, weekly, monthly, and yearly. Keeping you attendance consistent is very important to us as we want you to take full advantage of the gym to support your fitness goals. Remember you can sign in on your mobile device, generate a cube code, or at our front desk ipads. Keep up the hard work CFF!


Crossfit WOD – “Edgarton”


Teams of 3:
100 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (75/55)
100 Toes to Bar
100 Power Snatches (75/55)
100 Box Jump Overs (24″/20″)
100 Calorie Row


This workout was a grind. A huge thank you and applause to all of our members on Saturday for not shying away and combining forces with all of our visitors. We received lots of praise for our communities ability to a make our Saturdays visitors feel welcomed. This is a huge reflection of how amazing not only our individual members but also our community are. Keep Loving and working hard!

Crossfit WOD – “HSPU work & Harley Love”

“HSPU work & Harley Love”

Gymnastics skill work
5 Rounds:
1:30 Light Bike or Row
“X” Strict Handstand Pushups
X = 30% of Max Strict HSPU-35% in 2nd round -40%-35%-30%


6 Rounds:
13 Thrusters
14 Pull-Ups




Shout out to our young athletes. Stepping in and joining the the adults is exciting for them and challenge the adults to push hard. These young athletes are amazing and I cant wait for the day they graduate from teens classes and join us in regular class. Keep kicking butt!!

Crossfit WOD – “Snatch – Front Squat – Cashout”

Snatch – Front Squat- Cash Out


5x Snatch Grip Sotts Press

5x Hang Snatch High Pull

5 Sets of 3 – High Hang Pausing Squat Snatch

6×3 @ 80% of 1RM (same weight as last week,)
On the 2 minute

Cash Out:
AMRAP in 8 Minutes:
10 Toes to Bar
15 Wall Ball
20 Double Unders (scale to 60 singles or 30 seconds of attempts)



Shout out to all of our foundations people who are kicking butt and progressing well through foundations. They will be joining us soon so keep an eye out for them later in the day and on Saturday WODs. (Da, Ruth, and Grace)




Make Up and Core Sunday

A relaxing day at CFF. Big thanks to those of you like Colleen who have been coming in and finding your 1-rep max snatch and clean & jerk. Those numbers are going to become very important soon and its better to have them now. If you missed max day please come in and test those out on a Thursday or Sunday. Its going to be a HOT upcoming week so hydrate and eat well through out the day to have a much better session in the gym. You cant control how hot its going to be but you can control how much you drink and eat to be prepared.

Benchmark WOD – “Jackie”


1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups

12 minute cap

Previous Score Here!

It was a fun day doing the benchmark workout “Jackie”. A great test to know where you at and what you may need to work on this summer. Did you crush the row but struggle on the thruster and pull up, or was the row hard and the barbell work easy. Don’t be frustrated if you didn’t PR. You have the the whole summer to work on your weaknesses and its better to use this bench mark to measure what you may need to work on this summer. Start thinking about it now!



Free Saturday WOD – “BAD MAMA JAMA”

2 person teams, you-Go-I-Go a minute on each movement

3 Rounds for max reps/calories:
1:00/person Calorie Row
1:00/person Power Cleans (115/80)
1:00/person Lateral Burpees over Bar



Awesome free Saturday. Thank you to everyone who brought a friend or family member to the gym and crograts to our visitors for completing their first WOD! We look forward to seeing you in our foundations course. Please come in during our office hours is you have any other questions about getting started!


Crossfit WOD – “Partner Bull-Frog”

“Partner Bull-Frog”

Teams of 2
12 Cal Row
12 Box Jumps 24/20
12 Thrusters (65/45)




Thrsters, thrusters, and more thrusters!! If your quads are sore hooray but if your glutes aren’t we may need to revisit your thruster technique. If your quads are overly sore it may mean you are not sending your hips back on the descent of the thruster. The thrusters like any other squat should be initiated by sending the hips back to load the hamstrings and glutes. On the up emphasizing jumping though the floor to reach full hip extension will help shift the tension from the quads to the glutes.


Thursday Core and Make Up Day


Remember that this coming Saturday, June 10th 9am, is free Saturday. It is a partner WOD so bring a friend from work, school, or life! Help show them all the reasons why you love Crossfit at Crossfit Flagstaff and why they might too!