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"The magic is in the movements, the art is in the programming, and the science is in the explanation."
-Greg Glassman


Why do we love CrossFit so much?  Because it works.  We work damn hard for every bit of success we get from it, but we have been provided an amazing platform from which to work off of, created through the brilliance and vision of Greg and Lauren Glassman. 

Before that, you had Globo gym, where you went in every day, either wandering around the gym trying to decide what to do for a workout that day, or you went into the back of a room in a group class and moved through the motions.  You got bored of that, you weren't pushing yourself or being pushed enough to get the results you wanted or needed, and you went looking for something better.  CrossFit has answered that call for many people.

When you choose to train at a CrossFit gym, you make the commitment to work hard, to be open to learning new movements, to training your weaknesses and making them your strengths, to be a part of a community of people with high levels of integrity and work ethic.  You come in every day and meet challenges you never thought were possible for you.  You go there with that expectation and it's our job, as CrossFit trainers and gym owners, to provide that training, that platform, to carry on what Greg and Lauren started, to push the margins of your experience and help you grow and become stronger – both mentally and physically. (Read, You Need Me, CrossFit Again Faster)

We follow the WOD on the main site primarily, because that programming IS the art and essence of CrossFit.  Some days we aren't going to like the choice of the workout because we are afraid of it, it's uncomfortable in some way, or we don't feel like we are very good at it, but that is the beauty of it.  We become better at those things by doing them.  Every day is programmed.  It seems random, and it is to some extent, but there is a reason behind the choice, and over the long run, that choice works well with the next day and the next. 

When you skip it or choose not to do it because you just don't like it, you are only defeating yourself in your overall training.  Come in every day prepared to face whatever the workout of the day is.  Put everything you have into it, no matter if you like the workout or not.  Make it your goal to take it on and learn from it in some way.  That's what it is meant for.  If that isn't what you are looking for, CrossFit isn't for you, and that is ok.  It doesn't have to be.  But if you want to train here, that is what we do.  CrossFit.


4 rounds, each for time of:

  • 800 meter Run

Rest as needed between efforts.

Post times for each round.


Laura beats Ben.              Ben gets a leash.               Run, Ben, Run!

(Some words of wisdom, the essence culled from something Adrian Bozman told their clients at San Francisco CrossFit that I felt  quite appropriate to CrossFit Flagstaff today):
It's looking a lot like winter in our
neck-of-the-woods.  This is a good thing! True fitness is not something that can only be
expressed in climate controlled comfort.  Exposing yourself to something
as simple as a temperature change can add a little extra something to
your workouts (spice?). Mentally, it is good to know that you are good
to go regardless of the environment you find yourself in. The fortitude
developed and required by showing up in the dark and cold at the
beginning/end of your day is just as important as the physical
improvements your workout will bring. Self
improvement is rarely comfortable anyway, so the cold ain't no thang.  Right?


  1. Happy New Year to all! Although i have not been at the gym lately life and work have provided for many real world WOD’s. Moving countless pairs of skis snowboards and boots and large work benches to get our ski shop ready and shoveling ample amounts of snow to keep the folks at the city happy…there has been no lack of “workouts”.
    In fact yesterday in the small time i got to go enjoy the beautiful weather Dennis and i went snowmobiling. Let me tell you after getting our larger sled burried in huge powder…max weight 1 rep deadlifting was my WOD! It took both of us too many lifts to count and much digging to get her going again. we totally worked up a sweat! Real world applications gotta love it!

  2. I’m not one for resolutions, but I can reflect. I remember when I joined CFF. I had come from a fairly extensive athletic background, but had failed myself to make the choices to push myself to my full potential. I walked in and was instantly overtaken by the entire program of CrossFit. I had no choice but to continue to push everyday. I became a CF Journeyman within the first few white-board posted WOD’s. I was drawn to the variety of ways to push myself to the potential that I feel I am still working toward. I also knew early on that I wanted not only to be an athlete, but also a trainer. I am equally interested in the vast amount of knowledge available through the CF trainers and certifications as I am to better myself. I want to learn and share all that CF offers. Although I have a million things to do, I have stayed committed to training in CF and specific sports of my own interest. And in reflection it is the other clients and trainers at our home gym that have provided me with the most opportunity to learn LIFE lessons of growing through tough times, working with others, communication, integrity, patience and digging to the depths physically and mentally that I knew were inside me long ago. Only through the entire “program” of CF have these depths appeared “reachable”. I am so grateful for all of you who allow me to train beside you, and encourage me when I am also striving to become an effective trainer. I have spent thousands of dollars, countless hours, and many conversations at home/work/school talking about CF and have received unbelievable rewards because of it. CF has become a lifestyle that is rooted in acceptance, perseverance, and performance regardless of what life throws at me. In reflection I have come very far, and to project my hopes: I truly am striving to grow as a trainer to share all of what CF and CFF have given me as an athlete and person. Years ago I relied simply on “talent” and now (even when I don’t want to) I only expect results to come from hard work…especially on days and WOD’s that I dread. This gym is my classroom and not to sound corny, it is outside of these walls that I utilize the lessons of CF most. You all feel like family, and it isn’t always easy for me, but because of you I have grown as a husband, father, worker among workers, and can see just beyond the horizon the athlete that I “could have been” being surpassed by the athlete that I will be. I promise to work hard and to learn all that I can to share with the rest of you that give me the opportunity to do so. You all have taught me so much. For that I am internally grateful.

  3. Lisa, that was an incredible post! The Comments too.. wow Cullen.
    I’m pretty new but like Cullen said, when you’ve done your first WOD, you know. You just know this is it, “that thing” you’ve been looking for, the opportunity to push harder and reach the next level, whatever that is to each individual personally.
    I mean, anything that finally motivated me to stop drinking coffee and LOTS OF SUGAR in the morning, and stop munching on bagels (whole wheat or multi grain of course), has got to mean untold possibilities of personal progress.
    Thank you all for being in Flagstaff. WE.ARE.SO.LUCKY.
    With love, and slowly hardening hands – Eileen

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