New Year and January Events

December 30th
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Friday night Fight Night AT THE GYM! Lisa and Mike will be getting the fights on Pay Per View in the third space. Anyone is welcome to come on over and watch! Potluck at 7 pm, fights start at 8. See you then!

December 31st
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Scott and Audrey are moving to the east coast (insert big sad face) and this Saturday is the last Strong (Hu)Man Saturday he will be coaching. So come to class at 8,9 or 10 for a final Scott Strong Man Hurrah! We will then have a potluck brunch following the 10:00 class to wish them well. Bring your strength and some breakfast food to share!

January 14th

January Free Saturday at 9:00 am!  Bring your family, bring a friend!  Tell everyone you know and don’t know to come and give CrossFit a try for the new year!  What do you love about CrossFit?  Share the love!

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7th Annual Arizona CrossFit Affiliate Competition!

Arizona CrossFit Affiliate Competition  – AC^2

at CrossFit Flagstaff

Saturday December 10, 2016

WE ARE SOLD OUT!!!!

Still want to be a part of it? Contact taraross421@gmail.com we can use your help as a volunteer that day!

Individual competition with RX’d, Scaled and Teen divisions! Limited to 100 athletes. Sign up NOW!

Check out some of the videos from previous  AC^2!


Some of the Event Sponsors

Gymnastics Clinic With Tiffany Hendrickson

Iron Athlete Gymnastics Clinic Taught by Tiffany Hendrickson

This clinic is for all levels of abilities, not just for the trainers! Come in and learn from the best to get your kipping pullup, handstands, you name it!

Saturday, August 13 @ 11:00 am1:00 pm

At CrossFit Flagstaff

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Tiffany’s clinics are organized in a way that will benefit both the beginner and the advanced athlete in developing a greater understanding of the movements, providing information on how to further develop the necessary strength and timing in order to be able to achieve and or become more efficient their gymnastics skills.

A general 2 hour clinic format will look something like this:

Quick warm up and shoulder prep
Establishing the basics of an effective gymnastics kip both on the bar and rings
Discuss the butterfly pull up and why I recommend all athletes including beginners focus on this skill as opposed to a traditional Kipping pull up
How to break down the butterfly pull up
Understanding the transition of a muscle up
What good form and technique looks like in a MU
Introducing drills that will lead to a MU
Talk about the strict MU and how to develop one
How to swing on the rings
Strength accessory work specific to the ring MU
How to spot a MU
Talk about goal setting, the importance of consistency and getting your head right to achieve a safe and consistent ring MU.

Tiffany Hendrickson

Additional movements may include:

Handstand walking
HSPU -strict, deficit, free standing-
Bar muscle up
Glide kip
Toes to bar

CLICK HERE TO REGISTER!!!

$50

Highland Games/Strong Man Lifting Clinic and Saturday Swim WOD

This Saturday and Sunday (6/11-12) the gym will be CLOSED.

There is an Olympic Lifting seminar going on and there will be NO Classes Saturday or Sunday.

HOWEVER…. Here are a few options for the weekend.

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Meet Lisa at NAU Pool for a 12:30 pm Swim WOD on Saturday.  Please sign up at the gym or text me to let me know you are interested.  928-607-6139

The Flagstaff Highland Games are being held on July 16 and 17th and there will be a Lifting Clinic for anyone interested in trying out the events in the Highland Games this Sunday at Foxglenn Park. Michael Hooker is putting on a clinic this Sunday June 12th from 9:00am-4:00pm and the cost is $30.

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You can contact him at torp20032003@yahoo.com with any questions.

There will be a sign up sheet posted at the gym and you can pay us with $30 cash for your registration.

All of the traditional Scottish heavy events will be covered which are:
1. Braemar and open stone (similar to shot put)
2. Heavy and light weight for distance (sort of like the discus)
3. Heavy and light hammer
4. Weight for height
5. Sheaf toss (burlap bag filled with tine)
6. Caber toss

Others have done this event it in the past and had a blast!

Scott

Molly W Mike Ray Joni

Scott MacKenzie

MacKenzie may even be willing to share HER Caber with you.

The next FREE SATURDAY is JUNE 25th

Mark your calendars and bring your friends and family to a FREE CLASS at CrossFit Flagstaff on Saturday June 25th at either 9am or 10am!

May Free Saturday – May 14th

Next Saturday, May 14th, is FREE SATURDAY! Bring your friends and family! Help them get a leg up on LIFE!!! All experience and fitness levels are welcome. WHEREVER you are is your start point!
 
“Waiting to be “fit” enough to Crossfit is like waiting for the right time to have kids…..
 
It doesn’t exist, it’s just what we tell ourselves because we are intimidated by the mere thought of change in our lives. No one likes change, but most times change is necessary.
 
There is so much diversity in a Crossfit gym it’s hard to understand what is intimidating. There are all ages, sizes and levels of fitness. No one is there to belittle anyone and the only mirror you’ll find is in the bathroom. It’s definitely not a meat market and yes there are lots of women. Women who are strong and beautiful and most likely going to out lift you…
 
Just saying…..”
 
– thank you for the great reminder, Brittany! We miss you!
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CrossFit Rowing Seminar – April 30th!

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Hello! I’m Jonathan Burns, CrossFit Rowing Instructor.
I’m excited to be in your area April 30, at CrossFit Flagstaff!
Designed for coaches, owners, and athletes, the CrossFit Rowing specialty course is a great opportunity to expand your knowledge and skills with the Concept 2 rower- one of the most critical elements to a successful CrossFit box.
Common to the gym, and commonly misused and underused, the rower should play a major role in the daily program of all CrossFit gyms. Learn how to quickly teach proper technique to large groups, see and correct mistakes, great group warm-ups, programming and scaling ideas, and how the rower can benefit all your athletes- from beginners to Games-level athletes.
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Additionally, seminar attendees will learn critical maintenance issues, and we’ll answer all your questions about using the monitor, ideal drag factor, and more! The rower is an expensive piece of equipment, and this seminar will maximize your investment in this great machine! Last, as an added bonus, attendees will be eligible for special discounts on C2 products- so if you are looking to expand your fleet of rowers and SkiErgs, this is a great opportunity. Sign up here- space is limited!
I hope to see you there- if you have any questions, please reply back!
Jonathan Burns, CCFT
CrossFit Rowing Instructor
co-owner | head coach

CrossFit Coeur d’Alene : www.crossfitcda.com

301 N. 4th Street

Gymnastics Seminar – Cancelled

Due to personal circumstances, the gymnastics coaches need to cancel this clinic. Stand by for updated information on a rescheduled time.

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Friday March 25 – CLOSE THE OPEN!

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This Friday is the final Open workout! Come and work out at 5 pm with a big crew, cheer others on to their final score, and hang out with your CFF community! CrossFit HQ will be here to grab some fun photos of everyone, and BigFoot BBQ and State Bar will be providing eats and drinks! LET’S CLOSE THE OPEN!

5:00 -7:00 pm

Let us know you’re planning to come by going to the CrossFit Flagstaff FaceBook page and clicking on the Interested button and selecting Going in the drop-down.  Come one, come all!

Upcoming Events and Seminars!

1. March FREE SATURDAY is this weekend, the 12th!

Bring a friend or family member to the 9:00 am class and show them why you love CrossFit so much!

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2.  Gymnastics Clinic – Saturday, April 9th, 11:00 – 2:00

Want to get better at gymnastics skills, specific to CrossFit workouts?  We are bringing in some gymnastics coaches to work with any experience level.  “Improve your Crossfit performance with gymnastics progressions for core strength, squatting and knee preparation, handstand strength and alignment, and basic pushing and pulling. We are certified Gymnasticbodies Trainers and use the world class progressions developed by U.S. Junior National Team Coach Christopher Sommer. Sign up through Crossfit Flagstaff. $50/person

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3. CrossFit Rowing Course – Saturday, April 30th, 9:00 – 5:00

Spend one day maximizing skill and familiarity with rowing on the Concept2 rower, an important component of many CrossFit workouts. The day will be spent learning rowing technique  for optimal power and efficiency, and programming CrossFit workouts will also be covered. The day features lectures, practical skill sessions on the Concept2 indoor rowing machines, video analysis and two CrossFit workouts.  Register through CrossFit.com.

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4.  CrossFit Olympic Weightlifting Course – Saturday and Sunday, June 11-12

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them.

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