Front Squats and “Behind Bars”

Week 2 Session 2 Front Squats
6×3 @ 80% of 1RM Front Squat on the 2 minutes

“Behind Bars”

AMRAP 4:00:
400m Run
15 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load)

Rest 4:00

AMRAP 4:00:
400m Run
10 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load +5-10#)

Rest 4:00

AMRAP 4:00:
400m Run
5 Bar Facing Burpees Over Bar
Max Power Cleans (increase load by another 10-15#)

Crossfit WOD – “HSPU work & Harley Love”

“HSPU work & Harley Love”

Gymnastics skill work
5 Rounds:
1:30 Light Bike or Row
“X” Strict Handstand Pushups
X = 30% of Max Strict HSPU-35% in 2nd round -40%-35%-30%


6 Rounds:
13 Thrusters
14 Pull-Ups




Shout out to our young athletes. Stepping in and joining the the adults is exciting for them and challenge the adults to push hard. These young athletes are amazing and I cant wait for the day they graduate from teens classes and join us in regular class. Keep kicking butt!!

Crossfit WOD – “Snatch – Front Squat – Cashout”

Snatch – Front Squat- Cash Out


5x Snatch Grip Sotts Press

5x Hang Snatch High Pull

5 Sets of 3 – High Hang Pausing Squat Snatch

6×3 @ 80% of 1RM (same weight as last week,)
On the 2 minute

Cash Out:
AMRAP in 8 Minutes:
10 Toes to Bar
15 Wall Ball
20 Double Unders (scale to 60 singles or 30 seconds of attempts)



Shout out to all of our foundations people who are kicking butt and progressing well through foundations. They will be joining us soon so keep an eye out for them later in the day and on Saturday WODs. (Da, Ruth, and Grace)




Make Up and Core Sunday

A relaxing day at CFF. Big thanks to those of you like Colleen who have been coming in and finding your 1-rep max snatch and clean & jerk. Those numbers are going to become very important soon and its better to have them now. If you missed max day please come in and test those out on a Thursday or Sunday. Its going to be a HOT upcoming week so hydrate and eat well through out the day to have a much better session in the gym. You cant control how hot its going to be but you can control how much you drink and eat to be prepared.

Benchmark WOD – “Jackie”


1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups

12 minute cap

Previous Score Here!

It was a fun day doing the benchmark workout “Jackie”. A great test to know where you at and what you may need to work on this summer. Did you crush the row but struggle on the thruster and pull up, or was the row hard and the barbell work easy. Don’t be frustrated if you didn’t PR. You have the the whole summer to work on your weaknesses and its better to use this bench mark to measure what you may need to work on this summer. Start thinking about it now!



Clean Squat Hurricane

1. 7 Sets of 2 Complexes:
Pausing Clean Deadlift + Power Clean

2. Front Squat 6×2 @ 80% of 1 rep max on the 90 seconds.


3 Rounds:
400 Meter Run
21 Power Cleans


Front Squat and “Zagato”

Front Squat week 1
6×2 at 75-80% of your 1 Rep Max Front Squat
Perform on the 90 sec.

21 – 15 – 9:
Push Jerks
Barbell-Facing Burpees

*use same weight for DL and PJ


We want YOU to be a part or our 4th of July Float!

Calling ALL CrossFit Flagstaff Athletes! We want YOU to be a part of our 4th of July Float!

It’s always a good time and it’s the only work out we will offer that day.

We will fill a trailer with equipment and push sleds carry sand bags, flip tires, swing kettle bells and maybe even do a few burpees through out the 1 mile parade route!

Mark your calendars to JOIN US IN THE FUN!!

Ask Tara or Lisa for details!

Snatch Skill Work & Body Armor

Part #1 Snatch Skill Work

A. 5 Sets, building in weight if form permits. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

B. On the Minute x 9:
Power Snatch + Overhead Squat + Squat Snatch

min 1 – 50% of 1 Rep Max Snatch
min 2 – 55%
min 3- 60%

Part #2 Body Armor

A. On the 3:00 x 4 Sets (12:00)
10  Weighted Good Mornings
10 Front Rack Single-KB Reverse Lunges
10 Cossack Squats

B. EMOM x 10
odd min: 10 GHD Sit-Ups
even min: 10 Hip Extensions


Free Saturday WOD – “BAD MAMA JAMA”

2 person teams, you-Go-I-Go a minute on each movement

3 Rounds for max reps/calories:
1:00/person Calorie Row
1:00/person Power Cleans (115/80)
1:00/person Lateral Burpees over Bar



Awesome free Saturday. Thank you to everyone who brought a friend or family member to the gym and crograts to our visitors for completing their first WOD! We look forward to seeing you in our foundations course. Please come in during our office hours is you have any other questions about getting started!