Make Up Sunday

Clara had some questions for John about the Kids classes and wanted to interview him today.

Make Up Thursday

Back Squats and “Jack the Ripper”


3 – 1 – 3 – 1 – 3 – 1
3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat


Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

Record your heaviest weight for t he complex

Weightlifting Wednesday and


3 Sets of 12 (6 each leg) Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat


Every 3:00 x 4 Rounds (12:00):
15/12 Calorie Row
10 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/80)
No rest between rounds

Post total push presses across the four rounds

In true 6 am style with shots of Tequila, even Clark wishes Palmer Congratulations on his Wedding and Honeymoon adventures that Start this Saturday!


Make Up Sunday

Yesterday Was Jessica’s 3 Year CrossFit Anniversary. Her first official WOD at CrossFit Flagstaff was “Glen”, So today she did it again to celebrate how far her fitness has come. Heavier weights, full and 1/2 rope climbs, and a faster time! We love having you in the community Jess! Cheers to you and many more years of fitness and good health ahead!

Make Up Thursday and Gym Updates

Hello Wonderful Community!

Recently we interviewed several focus groups from our community.  Our goal is to give you the opportunity to tell us what you’re happy with, what you feel could be improved, and how we at CrossFit Flagstaff can best help you become the stronger, better you that you come to us for.

We are really privileged to have such an amazing group of people coming to our CrossFit gym.  Our primary focus is to make people’s lives better, step by step, help you find your true potential, and perhaps do a small part to inspire you to go out into your life to confidently do the things you were meant to do in the world.

From these focus groups we learned that you come to CrossFit Flagstaff primarily because of the great community we have.  You see that you’re getting stronger and faster and more capable as a result.  That made us really happy and we are thankful we are meeting that goal for you!

We are excited to announce a couple of changes for the gym, in response to the focus groups giving us an overview on what people want and feel is missing from what we offer.  We can’t meet every wish, but we are going to start with what is in our control right now.

We learned that some athletes had difficulty making the transition from foundations to regular classes.  Our first change isn’t too big, but our 6:00 pm Foundations class will now be a regular CrossFit class.  New people will attend it, but will be integrated into the workout of the day and taught alongside those who attend that class.  Similar to Saturday’s when we have new athletes, the workout will be the workout of the day, just modified to meet all athletes where they are in their growth and progress.  We hope this makes for a greater connection to the community and an easier transition into the classes, rather than setting new people apart.

The second change is to meet the needs of the athletes who want to work on specific skills, lifting, and competition directed mindset outside of their attendance to the group CrossFit classes.  This extra work requires additional use of equipment, floor space and trainer presence in the gym as well as more specific goal setting and added programming.  We feel we have arrived at a place we can start to accommodate the added presence throughout the day.  As of October 1 our schedule will no longer have office hours or an open gym policy.  We will have an added pass that accommodates additional training and time.

There will be the normal, unchanged CrossFit membership at $150 per month ($120 students), which is still group CrossFit classes, including CORE/Make Up on Thursdays and Sundays, at regular class hours.  Here you will receive continued diligent and individualized coaching across the hour, under a class plan that ensures everyone in the gym is given necessary warmup, skill work, workout preparation, and time for the coaches to evaluate everyone and give recommendations that will best challenge each athlete to their needs and goals.

The change is in adding an Annex Pass for $50/month added to one’s current plan.  This Annex Pass will give access to the main gym in off-class hours as well as the smaller bay gym and Olympic weights during the hours listed below:

5:45am – 1:00 pm (gym is closed between these hours) 3:00 pm – 7:15pm Monday through Thursday,

5:45am – 1:00 pm (gym is closed between these hours) 3:00 pm – 6:15pm Friday,

7:45am – 11:15am Saturday,

8:45am – 11:15am Sunday.

This membership will include all CrossFit group classes.  We expect that athletes with Annex Passes still attend the CFF WOD because that and our community are our priority.  Athletes with an Annex Pass will have a goal they are training for.  As the head CrossFit coaches, Lisa and Tara will review those goals and help those athletes set up specific and measurable individual plans that include the CFF WOD and additional work to meet those goals.

These changes will go into affect October 1.  If you are anticipating doing extra work and programming outside the normal class hours, please contact us to add your Annex Pass to your plan.

Thank you!

Your amazing CrossFit Flagstaff Team

Make Up Thursday


All things are better with GLITTER! Coaches should definitely know proper glitter application technique.  😉

Back Squats and Body Armor

Back Squat

10 – 8 – 6 – 8 – 10

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

Then: Body Armor

Accumulate 2:00 – Body weight Front Rack Barbell Hold

3 Rounds:
20 Alternating Dumbbell Strict Presses (10 per arm)
15 Bent Over Rows
15 Romanian Deadlifts
Rest 2:00 between sets

Cement Mixer

“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

Compare to :
Nov 2014  October 2016



Crossfit WOD – “Frank the Tank”

“Frank the Tank”

50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Compare to: October 2016