Stop, Drop and Jump!!

100 Synchro Wall Ball shots with a partner 20#/14#

Every time there is a  break perform 30 Double Unders





Push Press Friday and CFF College Grads!

Push Press








CONGRATULATIONS to the MAY 2018 Graduates!!

Josh and Mariah Graduated from CCC’s Nursing program and both have jobs lined up here at Flagstaff Medical Center!

Makenzie is graduating with a degree in Parks and Recreation Management and Environmental Sciences. She just landed her dream job as a Helitack Fire Fighter this season!

Naomi is also graduating with a degree in Parks and Recreation Management and will be spending her summer working at an Outdoor School in the mountains of CO.

Katie is graduating with a degree in Business Management and Marketing. She is headed to Europe to celebrate next week. Hope you have an AMAZING trip Katie!

Autumn is graduating with a degree in Bio Med. We get to keep her around for the summer so be sure and congratulate her!

Make Up Thursday or “Eric’s Favorite WOD”

“Eric’s Favorite WOD”


Deadlift 315/205

Box Jump 30″/24″



Alternating On the Minute x 12

Odd Minutes – 18/15 Assault Bike

Even Minutes – Max Seconds in L-Sit

Running From Cindy

In 8:00

Run 800M

in remaining time:

As many rounds as possible of “Cindy”

*1Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats*

Rest 2:00

*Repeat 2 more times*

Brace Yourself

“Brace Yourself”

4 Rounds:

200M Run

15M Double Dumbbell Overhead Walking Lunge 55#/35#

10 Toes-to-Bar

5 Bar Muscle Ups



Partner MAX it Out

With a partner:
In 7 min.
Find a 3 rep max hang power snatch.

Rest 3 Minutes

With a partner:
As many reps as possible in 7 min.
Synchronized bar facing Burpees

Rest 3 minutes

With a partner:
Row as many cals as possible in 7 min.

*Partners rotate in any fashion.

Front Squat and Shoulder Press

1. Front Squat Test

Establish 1 rep max in 21 min.

2. Shoulder Press Test

Establish 1 rep max in 15 min.





Almost a full rainbow of colors came out with the 9 am ladies for heavy day.

Build a Bridge and Burpees over a Box

Make Up Thursday


Not for Time: 30-20-10:

Med-ball GHD Sit-Ups

Hip/Back Extensions

Bar Roll Outs

Sit-up Squats


Alternative WOD

3 Rounds for time of:

21-15-9 Push Jerk

400 meter run after each round

Weights per round

Round of 21: 135lbs/95lbs

Round of 15: 165lbs/115lbs

Round of 9: 195lbs/135lbs


Filthy Fifty

CrossFit Benchmark WOD – “Filthy Fifty” [wmv][mov]
Chipper For Time:  

  • 50 Box Jumps – 24″ Box
  • 50 Jumping Pullups 
  • 50 Kettlebell Swings – 1 pood
  • 50 Walking Lunge Steps 
  • 50 Knees-to-Elbows 
  • 50 Push Press – 45 lb.
  • 50 Hip Extensions 
  • 50 Wall Ball Shots – 20# M/14# W
  • 50 Burpees 
  • 50 Double Unders


Compare to: March 2017  April 2016   June 2015  December 2014  June 2014  May 2013  Feb. 2013

April 2012  July 2012  June 2011 January 2011     September 2010 August 2009 June 2009 May 2009

We have done this CrossFit Benchmark WOD for a lot of years! Take a few minutes to click back through the links above. It’s like a CFF time machine.

Casey doing Filthy Fifty in 2009 and now!

Justin doing Filthy Fifty in 2009 and now.

Andy recently had shoulder surgery but isn’t letting that keep him from the gym. Yesterday he came in with a plan on what he could do, and subbed out things he couldn’t. Remember we are here to help you continue to work out no matter what injury you may have.