Every 4:00 Run 400m For 8 Sets

(Score is total time)


2 Rounds:

:40 Plank

0:20/0:20 side plank


1:00/1:00 Standing calf stretch

1:00/1:00 Pigeon Stretch





Front Squats

Front Squats


*perform a set every 3 minutes

**after hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2



GHD and Muscle Ups

Strict Pull Ups



5 Rounds:

15 GHD Sit Ups

5 Muscle Ups


100-Meter double Kettlebell front rack walk (53#/35#)

Our morning classes were filled with visitors from across the state and the US! Thanks for choosing CrossFit Flagstaff as your community to sweat with while you are away from home!

2018 Regionals Event #4

For Time:

2 Rounds:

10 Snatches 175#/125#

12 Bar Facing Burpees


2 Rounds:

10 Snatches 115#/75#

12 Bar Facing Burpees

*12 min cap

**add :01 for every rep not completed




                                      This is what we looked like today. Right? …Guys?


The gym will be closed this coming Saturday and Sunday!


You can still sign up at training.crossfit.com

Happy Father’s Day! & Core


3 Rounds

:30s GHD Supine Hold

:30s Unilateral Kneeling Strict Press, right then left

:30s Hip Extension Hold

:30s Straight Bar Dips

– On the GHD Hold, only descend as far as you can hold, with certainty, for 30 seconds unbroken. This does not need to be at parallel.

– On the strict press, athlete’s choice in loading, which can be a KB or a DB.




Synchro Wallballs and Farmer Carries

Partner WOD:

Buy in

Person 1: 500m Row

Person 2: 500m Row

2 Rounds:

50 Synchro Wallballs (20#/14#)

200m Kettlebell Farmer Carries (70#/53#)






Friday Chipper

For time: 

50 Double Unders

35 DB Hang Power Snatch (50/35)

20 Chest to Bar Pull-ups

50 Double Unders

25 DB Hang Power Snatches (70#/50#)

20 Chest to Bar Pull-ups

50 Double Unders

15 DB Hang Power Snatches (100#/70#)

20 Chest to Bar Pull-ups

50 Double Unders







For time:

30 Clean & Jerks (135#/95#)

Run 1 mile

10 Rope Climbs

Run 1 mile

100 Burpees

*Intent 30-40mins

Not Rx’d if over 40mins

Compare to July 2017, Oct 2016


Full Hip Extension meet Josh! Josh meet Full Hip Extension!




Deadlifts and Dumbbell Walking Lunges

EMO4M x 5 Sets

35′ DB Walking Lunges

3 Deadlifts

*Increasing load each set


Accessory work:

3 Rds- Not For Time

10-15 GHD Hip Extensions *

20 Abmat Sit-ups

*Loaded if good form/ unbroken is easy

Deadlifts- Compare to January 2018, Nov 2017