Crossfit WOD – “Fifth Wheel”


Part #1 Strict HSPU
7 Unbroken Sets of 30% of Max Strict HSPU

Part #2 – Midline
Alternating Tabata
Hollow Rocks
Superman Rocks
“Fifth Wheel”
7 Rounds of “The Chief” (115/80)
Max Calorie Bike/Row

— rest 5 minutes —

6 Rounds of “The Chief” (135/95)
Max Calorie Bike/Row

— rest 5 minutes —

5 Rounds of “The Chief” (155/105)
Max Calorie Bike/Row

Keeping integrity during intensity is the fine line we should all strive to find every time we move a barbell, perform gymnastics, or condition. For example, its the median between pulling your hardest with broken form on a rower to get more power and pulling softly with finesse, but not putting out much power. We want the best of both worlds- to pull as hard as we can but with pretty form. In Crossfit this is known as threshold training. As we increase intensity our technique starts to break down. A common goal we should all have is to find our threshold line and work on increasing our intensity while decreasing the amount of technical break down in our form. We do that by choosing an appropriate scale at class because “Rx’d” is just a number and not the goal of the workout, and slightly increasing the intensity (weights or volume) once we have shown progression while maintaining integrity during intensity. This means that if you have completed Fran at 75 pounds in 7:30min, and the next time at the same weight you complete Fran in 5:00min, then the third time you do Fran it may be time to increase the intensity slightly by going to 80-85lbs and trying to complete it as fast as you did the first or second time. Find your line, refine your technique at intensity, and push the envelope once your truly ready.


Crossfit WOD – “Flip Flop”


On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:

Set #1, on the 0:00… 64% of 1RM Squat Snatch

Set #2, on the 1:00… 69% of 1RM Squat Snatch

Set #3, on the 2:00… 74% of 1RM Squat Snatch

Set #4, on the 3:00… Rest

Set #4, on the 3:00… Rest

“Flip Flop”

DB Snatches
Calorie Row

…. Directly into ….

Box Jump Over

Fun double bruner!! CFF keep crushing it and bringing your great intensity to the WODs. It has been fun for the coaches to see all of our athletes grow and learn what scales each person needs in the past few months.


Crossfit WOD – “D3”


600 Meter Run
2 Rounds of “DT”
600 Meter Run
2 Rounds of “DT”
600 Meter Run
2 Rounds of “DT”
600 Meter Run



D3 was a tough workout that took strategy and pacing to complete. One of those people starting to pick up the pace and strategy of the workouts is CHARLES (Bottom middle). A few weeks fresh out of foundations Charles is starting to really pick things up and get a “hang” of the movements. Keep an eye out for Charles and watch as his patience and diligence in learning the movements will make him a great athlete. Great to have you apart of the community Charles.


Raise The Bar

Skills and Warmup
Clean and Jerk Technique
on the 2:00 x 7 sets
Hang squat Clean + Squat Clean+ 2 Split Jerk

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

CrossFit Flagstaff

A place to raise the bar.
And your spirits.

So many good laughs and fun happen on this floor.  But alongside it, true grit, digging deep, celebrating accomplishments, and raising the personal bar for oneself every day.

Talk about raising the bar.  You wanna watch a bad a** powerful woman lift some serious bars and plates, go to CrossFit Vert tomorrow at 10:00 am and watch Kat compete in her powerlifting meet.  Be inspired.  This woman has been working hard, raising the bar for herself every day, and by doing so she raises it for all of us.  Go cheer her on and watch what happens when you dig deep and work hard for a goal.

GO GET ‘EM KAT SWAN!!!!  We are proud of you!

Core and Make-Up Thursday


Some of us had some extra fun today working on the human bowling ball…

Crossfit WOD – Gymnastics and “Tread Water”

Minutes 0:00 – 5:00:
Handstand Floater Practice

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 3 Inchworms to hollow hold
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.


2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”


Rowing for distance is tough but inefficient technique can make it even harder to get through. If you find your self push off your toes, letting your seat hit your heals, or not producing the power you expect for the effort being given you are most likely breaking down in technique somewhere in your stroke. We usually drill legs, legs/hips, and legs/hips/arms drill, and it is a great drill for some, but if things still are not clicking for your I recommend these two drills from Coach, Collegiate rower, and Crossfit Team Champion Shane Farmer. Enjoy and ask for help if your need it!!!





“Play Dead”

“Play Dead”

Play Dead part 1 AMRAP 5:
600m Run Buy-In
12 Deadlifts
12 Barbell Facing Burpees

Rest 5:00

Play Dead part 2 – AMRAP 5:
400m Run Buy-In
9 Deadlifts
9 Barbell Facing Burpees

Rest 5:00

Play Dead part 3 – AMRAP 5:
200m Run Buy-In
6 Deadlifts
6 Barbell Facing Burpees

Make Up Sunday

Crossfit WOD – “Over the Hill”


3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches (95/65)




Crossfit WOD – “Full Split”


On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch

Set #2, on the 1:00… 62% of 1RM Squat Snatch

Set #3, on the 2:00… 67% of 1RM Squat Snatch

“Full Split”

In Teams of 2…
5 OHS Squats
15 Plate Hops*
15/10 Cal row or bike

Over head Mobility is very challenging. There is not one quick fix but a multitude of solutions for any given situation. Evaluate your self. Use the first video to identify what your impingement may be. Then ask a coach what you can do to improve you overhead squat technique. If your not quite sure where you are at use the second video with a demonstration of Over Head Squat Therapy to help identify where you are at.