Kids Class Cancelled – Thursday, July 9

There will NOT be a CrossFit Kids Class on Thursday, July 9. Kids classes will resume as scheduled on Tuesday, July 14.

EVA

CrossFit Benchmark WOD – "Eva"IMG_3368


5 Rounds for Time:

  Eva by CrossFit LA …[wmv][mov]

        
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10k Trail Run

WODIMG_3307

For Time:

  • 10k Trail Run
 
Great Basin Qualifier Highlights…[wmv] [mov]

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CrossFit Total

WOD IMG_3242 CrossFit Total

Best of 3 separate attempts for a 1 rep max of each exercise.
  • Back Squat
  • Shoulder Press 
  • Deadlift 

Compare to June 2009

Congratulations on all the new PR's today. Nice Work!!
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2007 CrossFit Games Hopper WOD

2007 CrossFit Games Hopper WOD (video)

For Time:IMG_3143
1000m Row

Then,
5 Rounds of:

  

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Monday’s Partner Workout

IMG_2538IMG_2486IMG_2501IMG_2489IMG_2484 IMG_2504IMG_2521IMG_2514Welcome to CrossFit Flagstaff, Gabe

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Welcome Back, Katie B.

Sunday Sunday Sunday

Buy In:IMG_2475

  • 15 Pushups
  • 15 Ring Rows 
  • 15 Wall Squats 
  • 800m Run 

WOD:

  • 20 Tire Flips
  • 25 Ring Pushups 
  • 50 Pullups 
  • 25 Ring Pushups 
  • 20 Tire Flips 

Cash Out:

  • 25 GHD Situps
  • 25 Back Extensions 

 

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Cullen’s Saturday Crew

Buy In:IMG_2455


WOD:
   3 Rounds for Time:

Cash Out:

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   Welcome back, John.

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Welcome to CrossFit Flagstaff, Ron.

Trail Run

YosemiteRun Buy In:

2x Max Pushups

WOD:
  • 5k Trail Run

(McMillan Mesa Trail to Buffalo Park, run half of the Buffalo Park Loop and run back to start) 

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Run, Hike, Climb, Clean rocks, Squat outside, or Ride (maybe a Bier Bike?). Try something new, push yourself on something old and see if you've improved!
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Faces in the photos:  Saul Jiminez, Mad Dawg Fitness, Susan Robinson, Fitness Beyond the Box.

Clean and Jerk Ladder

Buy In:IMG_2209

Back Squat
 5 – 5 – 5


WOD: Clean and Jerk Ladder
    1 Clean & Jerk (60k M/40k W) the 1st Minute,
    2 Clean & Jerk the 2nd Minute,
    3 Clean & Jerk the 3rd Minute, etc. 
    Continue as long as you are able. 

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Sarah B. got her 1st kipping pullups today!! Congratulations, Sarah!!