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!

CrossFit Rowing Seminar – April 30th!

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 :

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.


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!


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


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


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.


Upcoming Gym Event!!

The 2016 CrossFit Games season is HERE and it starts with the OPEN!

Since 2011, the 5-week 5-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country, or any other metric base you customize to compare yourself to.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. CrossFit Flagstaff plays the Open announcement workout exhibition each Thursday night, when they air at 6:00 pm.  We welcome everyone to come to the gym and watch and get fired up for the workout on Friday!

We program the Open workouts as the daily workout each Friday, and we make it a big event at the 5:00 class, where we welcome everyone to come in and throw down together, cheer others on, and be part of the fun energy of friendly competition!  Each time a workout is released, athletes will be given 2 versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.  Throw your hat in the ring!  The Open shows SO MANY people that they are capable of much more than they ever thought possible!  ALL are welcome and encouraged to register!

It all starts February 25, 2016.  Talk to a trainer for more information!  Join the CFF Team!



Have a great New Year’s Eve celebration!  Come on in on New Year’s Day and sweat out your festivities!

January 2nd Free Saturday

YOU can do CrossFit!

Come Try us out. If you sign up on Free Saturday we will extend the 3 month special to you.

3 months (Jan. Feb. Mar.) of CrossFit for $360!

Matt Chan’s 10 Reasons to Try CrossFit by FitReserveNYC

Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?

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GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of “back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.

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Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.

Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.


Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.

Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.

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Community – Experience a community unlike any other.  CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.

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Affordability – A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $150/month at a “Globo-gym.”

A change of pace – Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.

Fun – CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!

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Holiday Gym Schedule

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Make sure to come in Thursday for a Partner WOD “12 Days of Christmas”!
Sat. 12/26 – 8, 9, and 10am.
Sun. 12/27 9 and 10am CORE and Open Gym


We are hosting a Level 1 CrossFit Trainer seminar this weekend.  Go have fun in the snow!!!