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!

Crossfit WOD – “Heartbreak Kid”

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Compare to:

Nov. 2016  May 2015  July 2014



Strict HSPU and “Half and Half”

17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups


8 Rounds, On the 3:00:
21/15 Calorie Row
100 Meter Wreckbag Run (50/35)
Post slowest round


2017 AC^2

This Group of Athletes and Volunteers from CrossFit Flagstaff is the heart and soul of this event! With out ALL OF YOU the 8th Annual Arizona CrossFit Affiliate Competition could not have happened! Thank you so much for dedicating your entire Saturday to help this event run so smoothly!


1st: Elliot Kennedy -CrossFit Flagstaff

2nd: Daylan Barton – CrossFit Flagstaff

3rd: Cody Powskey – CrossFit Flagstaff/Steve’s Club Flagstaff


1st: Sarah Riley – CrossFit Now

2nd: Samantha Menendez – CrossFit Now

3rd: Isobel Conroy – Hub Fitness


1st: Carol Hilko – Hub Fitness

2nd: Sheryl Wolowice – Ponderosa CrossFit

3rd: Mackenzie Davis – CrossFit Can Do


1st: Wyatt Wood – Ironwood CrossFit

2nd: Jeff Davis – Ironwood CrossFit

3rd: Jason Zeller – Ironwood CrossFit

RX’d Women

1st: Jessica Core – CrossFit Fort Vancouver

2nd: Sam Burkhart – CrossFit Flagstaff

3rd: Tiana Tallant – CrossFit Flagstaff


1st: Ian Jones – Ponderosa CrossFit

2nd: Evan Bunce – CrossFit Magna

3rd: Michael Locatelli – Hub Fitness

Click Here for FLICKR Album with all photos from AC^2!



“Four Thirty”

30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar



Make Up Day

Rower Pike Ups and….. Flying Ice Climbing????? Never know what you’re going to see on a Thursday at CFF!?!?!

Thrusters and Backwards Jackie – “Eikcaj”

With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM



1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row