Happy 11 Year Anniversary CrossFit Flagstaff!!

THANK YOU CROSSFIT FLAGSTAFF

for making our 11 Year Anniversary Party a HUGE Success!

It is one of my FAVORITE days of the entire year! Thank YOU ALL for making CrossFit Flagstaff the AMAZING COMMUNITY that it is!

Not only did our community come out in FORCE to have some fun and celebrate CFF’s 11 Year Anniversary, but CrossFit Founder and CEO Coach Greg Glassman, and CrossFit Games Director  Dave Castro also stopped by to help us celebrate!

A big thank you to La Fonda for bringing out your Food Truck and providing amazing food for our post work recovery and social hour!

1RM Front Squat Re-Test

Re-Test 1 Rep Max Front Squat

Over the last 8 weeks we have done a Russian Strength cycle with Front Squats. Today was the re-test and man was it a GOOD DAY!

There were so many PR’s today! The PR bell got a work out from all of the ringing. Strong work CFF!

You are all proof that Hard Work Pays Off!

There were of course a few shenanigans while warming up! What would a Heavy Day be with out a few good laughs!

 

Make up Thursday

There is nothing quite as rewarding as being able to erase a number on your PR board and write a new one in! Andy is in a golf tournament this weekend and can’t squat with us on Friday so he re-tested today. He smashed his old pr by 27#!!! Hard work pays off!

Big Congrats is also in order for Young Athlete Michelle Morgan! Last night was her last work out with the YA Class. She is headed to Grand Canyon University to play on their Women’s Ice Hockey Team! Good luck Michelle!

Ruben and Mariah’s niece Cora recently joined the CFF Young Athletes Class and is loving it! Welcome to the CrossFit Flagstaff family Cora!

 

Power Cleans and “Power Play”

On the Minute x 5 (0:00-5:00)
Clean Pull + Hang Power Clean + Power Clean

On the Minute x 5 (5:00-10:00)
1 Power Clean, climbing in weight

Then:

Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
Rx – 165/110

We are very excited to have Mike Sulzer back after some work injuries kept him away, and a warm CFF welcome to Jason Alexander who just moved back to Flag and is joining us from East Valley CrossFit!

“Play Dead”

“Play Dead”

Play Dead part 1 AMRAP 5:
600m Run Buy-In
12 Deadlifts
12 Barbell Facing Burpees

Rest 5:00

Play Dead part 2 – AMRAP 5:
400m Run Buy-In
9 Deadlifts
9 Barbell Facing Burpees

Rest 5:00

Play Dead part 3 – AMRAP 5:
200m Run Buy-In
6 Deadlifts
6 Barbell Facing Burpees

Make Up Sunday

Mark your calendar and find your team…

CrossFit Flagstaff 11 Year Anniversary WOD and BBQ!

Saturday August 19th

Remember HOW MUCH FUN this was last year?!?!?!?!

Last year it was teams of 4 that were born in the in the same decade…

This year you have to find a team of 4 people that all started at CrossFit Flagstaff in the same calendar year.

Check out the photo time line hanging behind the rowers for team mate ideas. Also if you are not on said time line PLEASE LET TARA KNOW so she can take a Polaroid and add you!

There will still be some FUN TEAM WORK OUTS

And we will have a pot luck style BBQ to follow.

CrossFit Flagstaff will provide the meat, everyone else should bring a side and their “adult” or “non adult” beverages of choice. Work outs will be announced at 8 am.

Costumes or “team attire” are of course encouraged! We are EXCITED for another FUN COMMNUITY EVENT! Can’t wait to see you all there!

11 YEARS STRONG!

“Air Ball”

Front Squat 6×6 @80 % of 1 RM

“AIR BALL”

4 Rounds:
21 Wallballs
18 Calorie Row
15 Box Jumps
12 Alternating Dumbbell Snatches

 

 

 

Track Your Progress and Win $$ OFF YOUR DUES

Over the last few moths we have gone through a Wendler Strength Cycle and are currently going through a Front Squat Strength cycle. During Wendler everyone did a fantastic job of keeping track of their weights and their lifts. In order to help you see the progress you are making in the gym, tracking your work outs is imperative. Not only does it help YOU see the progress you are making and where you need more help, but it helps US as YOUR COACH to HELP YOU know how to approach each work out in order to get the most out of it.

There are MANY ways to keep track of what you do in the gym each day. CFF sells WOD books like the one pictured above, some members use a phone and computer app like Beyond the White Board (screen shot above) and some use a simple notebook that they bought at Target. Lisa has kept an excel spread sheet for the last 11 years!!! We don’t care HOW you keep track we just want you track your work outs so you can SEE your progress!

So……Starting July 15th we are having a 3 month challenge!

1. Come to the gym at least 4 x per week

2. Log your work outs all 4 days

3. Show a coach your log book (or app) at the end of each week and get a ticket for the discounted dues drawing.

4. Every month we will draw a name from the ticket bucket.

The winner will get 15% OFF their next month’s dues!!

It’s pretty simple actually, and some of you already do number 1 and 2, so all you have to do is show us at the end of each week for a ticket!  A lot of you already come to the gym 4x per week so all you have to do now is WRITE DOWN what you do!If you don’t come 4x per week already maybe this will be the catalyst to get you in here more and working towards your goals more consistently!

We will run this challenge from July 15th to October 15th. So get your log books or apps ready. Please ask a coach for help if you’re not sure where to start.

Make Up Thursday