2 Mile Run

2 Mile Run- For Time

Intended stimulus- Sub 20min. running test


Pulling Strength Work

3 Sets:

3 Strict Pull-Ups

(Scaling options: Scale up to Weighted. Or partner assist scale)

3 Sets:

10 Banded Lat Press Downs + :10 hold on last one

10 Ring Rows (Scale up to feet on a box)






Make Up – CORE – and Alternate Thursday WOD


3 Rounds (NFT):
8 Snatch grip hip extension + row

0:20 Rest
8 Dumbbell z press

0:20 Rest
0:30 L-sit (accumulate if needed)
0:30 Rest

Alternative WOD
For time:

Front squat (225/155)
Rope climb
Box jump for 2x the reps (36/30″)


10-9-8-7-6-5-4-3-2-1 Reps for time:
Dumbbell Shoulder Press (45lbs/30lbs)
Bench Press (155lbs/105lbs)
Hang Power Clean (155lbs/105lbs)





Deficit Deadlifts

Deficit Deadlift

Every 3 minutes for 5 sets

3 Deficit Deadlifts ( 3″-4″ deficit)


Tabata Jumping Lunge




Everyone is loving the fresh new look of the gym, some even blend right in!

Saturday Partner WOD

25 Min. Partner AMRAP:
10 Alternating Partner Tire Flips
100 M Sprint each person
20 Alternating partner Tire Jumps (jump in and then out other side =1 rep)
100 M Sprint each person
20 Alternating Sandbag Ground to Shoulder or DBall over shoulder




It was a perfect Spring Saturday in Flagstaff for an outdoor WOD!

Open WOD 18.5

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb. Women use 65 lbs.



All of our head to head call out matches were awesome to watch!

Clean and Jerk

Clean and Jerk






Olympian and weightlifting coach Chad Vaughn clean and jerks 315 lbs. in slow motion.

Heavy Day – Back Squat

Back Squat






Robert started Foundations tonight! Welcome to the community Robert!


Abs and Arms

3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups


Option A
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-ups/or kness on box


Option B
3 rounds for time of:
30 sit-ups
15 push-ups

18.2 and 18.2 A

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

We had two teams show there Team Spirit with Team Colors this week.

Let’s bring Crazy Socks and Crazy Hats for 18.3!