“Snatch and Clean and Jerk”

Building to a Heavy Single for the day
3 Reps @ 40% of estimated 1RM
3 Reps @ 45% of estimated 1RM
2 Reps @ 50% of estimated 1RM
2 Reps @ 55% of estimated 1RM
1 Rep @ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM …
Continue to climb to a heavy for today single


The Snatch and Clean & Jerk are the most complex lifts we have in Crossfit. They are very difficult to master but increasing our capability and capacity to perform them can go a long way in keeping our lifts safe and efficient  while increasing our fitness. Chad Vaughn, a competitive Olympic lifter,  does a great job in these two videos of breaking down the snatch and clean & jerk section by section as he performs them in slow motion. Enjoy!

Sunday Make Up Day and Core

After an amazing Anniversary party, three WODs, and lots of La Fonda tacos it was a much need stretch and rest day!! Enjoy the rest of the weekend and come ready to crush the new week!!

Happy 11 Year Anniversary CrossFit Flagstaff!!


for making our 11 Year Anniversary Party a HUGE Success!

It is one of my FAVORITE days of the entire year! Thank YOU ALL for making CrossFit Flagstaff the AMAZING COMMUNITY that it is!

Not only did our community come out in FORCE to have some fun and celebrate CFF’s 11 Year Anniversary, but CrossFit Founder and CEO Coach Greg Glassman, and CrossFit Games Director  Dave Castro also stopped by to help us celebrate!

A big thank you to La Fonda for bringing out your Food Truck and providing amazing food for our post work recovery and social hour!

1RM Front Squat Re-Test

Re-Test 1 Rep Max Front Squat

Over the last 8 weeks we have done a Russian Strength cycle with Front Squats. Today was the re-test and man was it a GOOD DAY!

There were so many PR’s today! The PR bell got a work out from all of the ringing. Strong work CFF!

You are all proof that Hard Work Pays Off!

There were of course a few shenanigans while warming up! What would a Heavy Day be with out a few good laughs!


Make up Thursday

There is nothing quite as rewarding as being able to erase a number on your PR board and write a new one in! Andy is in a golf tournament this weekend and can’t squat with us on Friday so he re-tested today. He smashed his old pr by 27#!!! Hard work pays off!

Big Congrats is also in order for Young Athlete Michelle Morgan! Last night was her last work out with the YA Class. She is headed to Grand Canyon University to play on their Women’s Ice Hockey Team! Good luck Michelle!

Ruben and Mariah’s niece Cora recently joined the CFF Young Athletes Class and is loving it! Welcome to the CrossFit Flagstaff family Cora!


11th Anniversary Party Information

CrossFit Flagstaff 11 Year Anniversary WOD and PARTY!
This Saturday August 19th we will be celebrating 11 years strong for CFF! The work outs will be announced at 8 am! There will be a Photo Booth with our very own professional photographer Monica Saaty. It will be set up by 7:30 so please feel free to come early with your team so you can take some FUN TEAM PHOTOS. The photo booth will be set up through about 10am. Don’t have a team of 4? Please come anyway and we will find you one that morning! If you have heard anything about last year’s 10 year party you KNOW you DON’T WANT TO MISS OUT! Work outs will be finished around 11:30.
Not only will we be celebrating 11 Years with some fun Team WOD’s but CrossFit Founder and CEO Coach Greg Glassman will be here as well to help us celebrate!
CrossFit Flagstaff will be providing tacos, calabacitas (grilled veggies) and hamburgers from the La Fonda Food truck that will be on site at CFF on Saturday. If you want to bring other sides, snacks or drinks to share please feel free to do so.


Skill Work/Warm-up:
min 0-5 – Free Standing Handstand work
min 5-10 – AMRAP: 5 Strict Pull-Ups, 5 Strict Ring Dips
min 10-15 – AMRAP: 5 Strict Handstand Push-Ups, 10 Hip Extensions
All of the 5 min “AMRAPS”: for movement quality not quantity

CrossFit WOD – Chiquitas”
For Time:
15-10-5 Kettlebell Swings (70/53)
               Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15 Kettlebell Swings (70/53)
               Toes to Bar

10-15 minute time domain.

Word of the day according to these faces:  GRIT

“Grit is passion and perseverance for long-term goals. One way to think about grit is to consider what grit isn’t. Grit isn’t talent. Grit isn’t luck. Grit isn’t how intensely, for the moment, you want something.

Instead, grit is about having what some researchers call an ‘ultimate concern’ – a goal you care about so much that it organizes and gives meaning to almost everything you do. And grit is holding steadfast to that goal. Even when you fall down. Even when you screw up. Even when progress toward that goal is halting or slow.

Talent and luck matter to success. But talent and luck are no guarantee of grit. And in the very long run, I think grit may matter as least as much, if not more.” (http://angeladuckworth.com/qa/#faq-125)

What is your “ultimate concern”? Why do you want to workout? Longevity, health, family, sports, and yes, aesthetics – these are just some reasons our athletes put themselves through tough workouts.

You can cultivate grit-I think everyone has it in them but you have to want it first. To get some grit we need to focus on four things: goals, passion, visualization and optimism.

First, you need to pinpoint a long term, specific goal that you are willing to work hard to obtain despite the obstacles that might come up – train with no excuses.  However, training can only get you so far.  To be motivated for that, you need some passion.

Passion is what gets you out of bed in the morning or drives you to the gym when you are tired or feeling sick. You need to truly care about your goal in order to develop it.  You have to be able to actually visualize obtaining that goal.

Lastly, you need to have optimism-you can’t attain anything unless you have the right “nothing is going to stop me, no matter what gets in my way” attitude.


“Pain is temporary, victory is forever”. Even when you hands are bloody and they hurt like hell, even when your lungs are burning and you want to stop running, even when you’re tired and sore and you want to skip it -persevere through the pain, focus on the end result, and know you can do it and then you will have some grit!

Crossfit WOD – “Freedom Trail”


“Freedom Trail” Part #1
AMRAP 3:00
15Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
13 Cal Row
13 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
9 Calorie Row
9 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
7 Calorie Row
7 Lateral Burpees over the Rower
Max Thrusters (135/95)


Crossfit WOD – “Jump Street”

Deload Front Squat 6×3 at 50% of 1RM
We will re-test your front squat later in the week!!!


3 Rounds:
400 Meter Run
15 Power Clean and Jerks
75 Double-Unders




Great job today CFF with selecting the appropriate scale for the workout! Today many of you expressed interest in improving skills outside of class, specifically getting better at the 400m runs. The common response to the question “what do you think you need to do?” was interesting. Many of you believed that you needed to start running a couple miles every day to improve your 400m runs in workouts. I will say that if you do decide to start running a couple miles a few times a week it will definitely help increase your capacity, but not target your 400m runs specifically. It is comparable to saying you would like to increase your 1 Rep Max back squat, so you decide to do 100 air squats a couple times a week. Your air squat capacity may improve, but not necessarily your 1 Rep Max. So, if you would like to improve your 400m runs in WODs, then it is recommended that you perform shorter sprint intervals. For example, you could try running 8 rounds of 250m sprints resting 90seconds in between each run. Your goal for the workout would be to run each one at about your 85%-90% 250m pace and try to maintain or minimize the amount of drop off per run by a few seconds(~5-8sec). Once you have accomplished the intended goal and repeat the results, you could begin to extend the distance of the run to 300m, 350m, etc… Learning to train smarter not just doing MORE is important to improving specific skills and goals.

Make-Up Sunday