Make Up Sunday

Make Up Sunday

Different Strokes


“Different Strokes”

5 Rounds:
1:00 – Row for Calories
1:00 – Thrusters (95/65)
1:00 – 10 Meter Shuttles
1:00 – Rest

Record total reps for each round.




Snatch Waves and “Water Power”

“Water Power”
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)



A Celebration of YOUR Fitness – The CrossFit Open

The OPEN – Participate and Celebrate! (click link for full article)

The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles and modifications. We revere the injured person who did just one rep to be part of the event, and we glorify the Average Joes and Janes who want to prove they’re fitter than last year. We wear stupid hats to earn points in intramural competitions, we cheer each other on, and we become healthier even if we sometimes go out for beers and complain about the burpees Dave Castro threw at us.

The Open really is a glorious thing. You can almost feel the momentum as 14,000 gyms and hundreds of thousands of people unite for five weeks of fitness, team spirit, PRs, smiles and fun. As gym owners and trainers, we care a great deal about the size of that wave because each person who registers for the Open is one more person who understands that CrossFit is an infinitely scalable program that’s appropriate for everyone.

As a community, we want huge participation numbers more than we want huge scores. We want everyone to join us, not in competition but in celebration.

Sure, a select few of us will make it to Regionals, but for 99.9 percent of us, it doesn’t matter that the Open is the first step in the road to the Games.

The Open isn’t about qualification. It’s about participation. Have  YOU signed up yet?

Click HERE to sign up!

(Sunday’s make up board)


“Clean Shave”


7 Sets of the Complex: OT 1:30
One hang squat clean from mid-thigh
One hang squat clean from knee-level
One squat clean (from floor)

Set #1 – 1 Complex @ 50% of 1RM Squat Clean

Set #2 – 1 Complex @ 55% of 1RM Squat Clean

Set #3 – 1 Complex @ 60% of 1RM Squat Clean

Set #4 – 1 Complex @ 65% of 1RM Squat Clean

Set #5 – 1 Complex @ 70% of 1RM Squat Clean

Set #6 – 1 Complex @ 70% of 1RM Squat Clean

Set #7 – 1 Complex @ 70% of 1RM Squat Clean


3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans (135/95)

Please welcome two new faces to our community. Josh Pauley has finished up Foundations and is using CrossFit to supplement his running training and targeting a Spartan Race in Feb.  Bridgette Cuff is on the Flagstaff Hot Shot Crew and using CrossFit to get ready for her next Fire Season. Welcome Josh and Bridgette! 

Need Some Inspiration? Watch Michelle’s Video About Behavior Change!

Take 11 minutes  to watch this AWESOME video that our very own Michelle Kyliavas made for one of her NAU classes last semester. You usually see Michelle working out at the 6pm class. THANK YOU for sharing your story Michelle and being such an INSPIRATION to all of US!

Full Circle

4 Rounds:
Max Strict Ring Dips in :30s (Band as needed)

10-15 GHD Sit-Ups

15 Hip Extensions

(If you have Ring MU, perform MU instead of dips)


“Full Circle”
For Time:
1200m Run
100 Double Unders
50 Calorie Row
100 Double Unders
1200m Run


Make Up Sunday

December Free Saturday

Teams of 4, Max Reps in 15 minutes from:

Station 1 -Run 250m

Station 2 -Box Jumps -20″

Station 3 -Ab Mat Sit Ups

Station 4 -Kettlebell Swings -1.5 pood M/1 pood W

Station 5 – Rest


Free Saturday Success!! Thank you to everyone who brought someone out to join us and thank you to everyone who stepped out of their comfort zone to try something new! We hope to see you soon here at Crossfit Flagstaff!