Crossfit WOD – ” Stop and Go”

“Stop & Go”
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

30 Double-unders
9 Power Snatch (115/80#)


Build to a Heavy Complex:
1 Pausing Overhead Squat (2 seconds in the bottom)
1 Overhead Squat (no pause)

Great to have Craig visit us from Atlanta, GA!

Little Leks Swan joined the WOD today showing everyone that working hard runs in the family!

What IS the CrossFit Open?

So What IS the CrossFit Open?


Mike Lacy and Kyla ALL signed up for the Open! Have you?

These three CFF athletes have never done a CrossFit Competition, they have not yet been able to do a pull-up or a handstand push up, but they come to the gym multiple times a week each driven for their own reasons. They know they might not be able to do any of the workouts RX’d , they haven’t been “Training for” the Open and THAT IS OK! They are just excited to see how they stack up to others around the world, push themselves a little harder, give themselves  new motivation for coming to the gym every day and have some fun with one of the best communities around. The CrossFit Open is one of my favorite times of the year. It brings out the grit and the extra push and that “extra gear” in a work out that has always been there, but you just needed a little nudge to actually access. 😉 The Open is for EVERYONE. Join Mike, Lacy Kyla and the rest of the CFF Team in this 5 weeks of FUN!

Click HERE for more information and to sign up and join the Team!

Open Up

“Open Up”
75 Wallballs (20/14#)
60 Calorie Row
45 Dumbbell Snatches (50/35#)
30 C2B Pull-ups


Wise Men

“Wise Men”
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00

3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00

3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)

Make Up Thursday

Choose one from each:
1. row, bike, or run 800m
2. row, bike, or run 800m

Foam roll, Dynamic Stretch, and Static stretch

2 Rounds – 4 Way Brace Holds

WOD: 3 Rounds
15 Hip Extensions
12 Med Ball GHD Sit Ups
9 Roman Candles
6 KB Russian Twist Each Way
2 Dumbbell Turkish Get Ups



Crossfit WOD – “Power Hour”

“Power Hour”
50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar

Start with 5 TTB



1. Power Clean & Power Jerk
60%-70%/ 2

2. Clean Pull (if time)

3. Front Squat

Shout out to Jessica Turner for connecting her toes to bar for the first time. Time to master them now for the open!


CrossFit Benchmark WOD



Deadlifts 225/155

Handstand Push Ups

Compare to: Nov. 2015  May 2015 March 2014 April 2013  November 2012  February 2012 May 2008  January 2008

Community! Everyone is there fighting with you through every last rep. This place and these people are the best around! Thank you to everyone for making these last two days of bench mark work outs so memorable. CF FLG ROCKS!

Crossfit WOD – “Jackie”


12 min CAP
1,000m Row
50 Thrusters 45#
30 Pull-ups



1. Power Snatch
60% – 75% / 2

2. Snatch Pull

3. Back Squat



Tons of new PR’s and a new bench mark leader board! Way to crush it and rise to the occasion Crossfit Flagstaff Athletes!



Make Up Sunday

Core Workout

Warm Up:
Run 400m -Row 100m
Run 250m -Row 200m
Run 200m -Row 300m
Run 100m -Row 400m

Foam Roll, Dynamic Stretching, then Static Stretch

2 – 3 Rounds:
21 GD sit ups
18 Hip Extensions
15 Barbell Roll Outs #95/65
12 Single Arm Land Mines
9 Banded Good Mornings
6 Around the Worlds

Kickin butt for a little Sunday Funday!! Nice job everyone!!

Crossfit WOD – “Big Gig”

Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#)
1:00 Row for Calories
1:00 Rest

Free Saturday Visitors – 1st heat
3 rds/partnered:
Med Ball Cleans
Burpee Box Step-Ups (alternate legs)


How should you row different between meters and Calories? Or should you row differently? College rower and specialist Sean Farmer explains the difference.