Crossfit WOD – “Heather”

“Heather”
Buy-In: 800m Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash-out: 800m Run

 

 

 

Crossfit WOD – “Split Jerk and Jump Ship”

SPLIT JERK
5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

“JUMP SHIP”
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)

 

                                       

She has graduated and coming to class near you soon! April has completed her foundations course and will start joining the other CFF classes. She is a great mover and is excited to get started!

Make Up and Core Thursday

 

                         

                         

 

 

Weightlifting Wednesday and

STEP-BACK LUNGE

3 Sets of 12 (6 each leg) Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat

“PUSHED AROUND”

Every 3:00 x 4 Rounds (12:00):
15/12 Calorie Row
10 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/80)
No rest between rounds

Post total push presses across the four rounds

In true 6 am style with shots of Tequila, even Clark wishes Palmer Congratulations on his Wedding and Honeymoon adventures that Start this Saturday!

 

Crossfit WOD – “Undertow and Midlne”

“UNDERTOW”
5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Power Cleans (135/95)

Midline Conditioning
For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)
*Hug a plate or dumbbell

 

Those pesky double unders that always seem to trip and whip us up! Here is a great demo video of double unders where Coach Matt Lodin does a great job of demonstrating how to “slow the down under down” to achieve success in attempts. Enjoy!

 

 

Crossfit WOD – “18 Wheeler”

10min OTM Squat Snatch

60% – 95%

“Eighteen Wheeler”
AMRAP 18:
18 Calorie Row or Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

 

                                     

 

Make Up Sunday

Yesterday Was Jessica’s 3 Year CrossFit Anniversary. Her first official WOD at CrossFit Flagstaff was “Glen”, So today she did it again to celebrate how far her fitness has come. Heavier weights, full and 1/2 rope climbs, and a faster time! We love having you in the community Jess! Cheers to you and many more years of fitness and good health ahead!

Team Series Event #5

Team Series Event #5:

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

                                     

Last Team Fuller workout for a while. We will miss you and cant wait for the day you come back to visit us at CFF. From everyone here at CFF we wish you the best and hope for nothing but the greatest. Your smiles and energy will always be with us Jo and Steve!

 

 

Team Series Event #7

Team Series Event #7:

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

 

Make Up Thursday and Gym Updates

Hello Wonderful Community!

Recently we interviewed several focus groups from our community.  Our goal is to give you the opportunity to tell us what you’re happy with, what you feel could be improved, and how we at CrossFit Flagstaff can best help you become the stronger, better you that you come to us for.

We are really privileged to have such an amazing group of people coming to our CrossFit gym.  Our primary focus is to make people’s lives better, step by step, help you find your true potential, and perhaps do a small part to inspire you to go out into your life to confidently do the things you were meant to do in the world.

From these focus groups we learned that you come to CrossFit Flagstaff primarily because of the great community we have.  You see that you’re getting stronger and faster and more capable as a result.  That made us really happy and we are thankful we are meeting that goal for you!

We are excited to announce a couple of changes for the gym, in response to the focus groups giving us an overview on what people want and feel is missing from what we offer.  We can’t meet every wish, but we are going to start with what is in our control right now.

We learned that some athletes had difficulty making the transition from foundations to regular classes.  Our first change isn’t too big, but our 6:00 pm Foundations class will now be a regular CrossFit class.  New people will attend it, but will be integrated into the workout of the day and taught alongside those who attend that class.  Similar to Saturday’s when we have new athletes, the workout will be the workout of the day, just modified to meet all athletes where they are in their growth and progress.  We hope this makes for a greater connection to the community and an easier transition into the classes, rather than setting new people apart.

The second change is to meet the needs of the athletes who want to work on specific skills, lifting, and competition directed mindset outside of their attendance to the group CrossFit classes.  This extra work requires additional use of equipment, floor space and trainer presence in the gym as well as more specific goal setting and added programming.  We feel we have arrived at a place we can start to accommodate the added presence throughout the day.  As of October 1 our schedule will no longer have office hours or an open gym policy.  We will have an added pass that accommodates additional training and time.

There will be the normal, unchanged CrossFit membership at $150 per month ($120 students), which is still group CrossFit classes, including CORE/Make Up on Thursdays and Sundays, at regular class hours.  Here you will receive continued diligent and individualized coaching across the hour, under a class plan that ensures everyone in the gym is given necessary warmup, skill work, workout preparation, and time for the coaches to evaluate everyone and give recommendations that will best challenge each athlete to their needs and goals.

The change is in adding an Annex Pass for $50/month added to one’s current plan.  This Annex Pass will give access to the main gym in off-class hours as well as the smaller bay gym and Olympic weights during the hours listed below:

5:45am – 1:00 pm (gym is closed between these hours) 3:00 pm – 7:15pm Monday through Thursday,

5:45am – 1:00 pm (gym is closed between these hours) 3:00 pm – 6:15pm Friday,

7:45am – 11:15am Saturday,

8:45am – 11:15am Sunday.

This membership will include all CrossFit group classes.  We expect that athletes with Annex Passes still attend the CFF WOD because that and our community are our priority.  Athletes with an Annex Pass will have a goal they are training for.  As the head CrossFit coaches, Lisa and Tara will review those goals and help those athletes set up specific and measurable individual plans that include the CFF WOD and additional work to meet those goals.

These changes will go into affect October 1.  If you are anticipating doing extra work and programming outside the normal class hours, please contact us to add your Annex Pass to your plan.

Thank you!

Your amazing CrossFit Flagstaff Team