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 CrossFit.com (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!!!


Need a Christmas Gift Idea?

noliftThe holiday season is HERE!  Want to give a gift that keeps on giving?

We are offering a Holiday Special if you want to give CrossFit as a gift this year!  3 months for $360, good for the months of January, February, and March. 

Give the gift of Health, Fitness, and Community!


Save the Date!

Save the Date and join us for First Friday Artwalk at CrossFit Flagstaff!
December 4th, 5:30 pm – 8:30 pm.

Do you have a talent that you want to display or have a small side business of ‘things’ or services to sell? Then come peddle your wares on Friday December 4th at CrossFit Flagstaff’s First Friday Art Walk, shopping and wine night.

Lululemon Athletica will be here with clothing and accessories for sale, photography by Darren Choate, pottery, quilts, jewelry, homemade gifts with DoTerra Essential Oils, True Health Massage Gift Certificates, etc.  There will be music provided by Bruce and Dylan Hungate on the Piano, as well as Kevin Lee mixing some tunes to set the mood. If you have something YOU would like to sell please let Tara know. We are asking for a small donation if you want to have a booth/area to sell items. The donations will help us cover costs of wine and munchies for the evening.

Stop by for some shopping, wine and snacks just in time for the Holidays!! We will keep this page updated as more details transpire. Hope to see you then!

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This Wednesday is Veteran’s Day, marking the end of World War 1. We will be offering 2 “Hero Workout” options to honor this day and show, through our own fight, our gratitude and pride in the heroism of those who died in the country’s service and the freedoms that service gave us.

At each normal class time, we will hold “Griff” at the gym. As a second option for our OTB Wednesday, we will hold “Rocket” at the NAU pool. The pool is open to the public from 11:30 a.m. to 1:30 p.m. and from 7:00 p.m. to 9:00 p.m. This workout is a 30 min AMRAP and can be scaled to 20 minutes. If you’re interested in doing “Rocket” during those times, please text Lisa at 928-607-6139 to let her know. She or Lindsay will be available to be at the pool during the span of those 2 time periods for any who are interested.


Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

First posted September 6 2014

  • 50-yard swim
  • 10 push-ups
  • 15 squats
AMRAP in 30 min.

SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.Travis is survived by his son Elijah.

First posted 9 June 2008

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards
For time

Halloween 2015!


The fun of Halloween is here!  We have 2 events we want you to be part of!

  1.  runforyourlife-logo-291x300Run For Your Life with Run Flagstaff – Friday night, October 30thWe are a sponsor of this race, which means we get to set up a station along the course and scare people!  We need a team who wants to be part of the set up and execution of our station.  Come out to the fairgrounds at 4:00 tomorrow and  be part of the CFF SCARE STATION.  Otherwise, we want runners representing!  Please register before noon tomorrow!  We were just given 5 free reg passes for those who haven’t signed up yet!  Here’s the link: http://www.runflagstaff.com/runforyourlife/
    Every year the gym dresses up in their costumes for their workout on Halloween!  Bring the spirit to the gym and show off your costumes!  All the trainers will be there too…see if you can guess who is who!  If you need some inspiration, look at some of our past years’ creativity:

Halloween1 Halloween26a00d834521e7369e2017ee4a30d86970d-150wi 6a00d834521e7369e2017c32fef63b970b-150wi 6a00d834521e7369e2017d3d2d6e35970c-150wi 6a00d834521e7369e20154368c3135970c-150wi


20741_17501_Northern_Arizona_Camping_mdCROSSFIT FLAGSTAFF CAMPING! October 24th

CrossFit Flagstaff camping trip this coming Saturday!  Join us and our big blue adventure van!  We plan to leave Saturday afternoon, meeting at the gym at 2:00 and drive out to the end of Woody Mountain Rd. about an hour.  Out there we’ll set up camp, make dinner and a campfire and hang out and watch the sun set over Sedona, sleep in tents or out under the stars, have coffee the next morning, maybe a little WOD in the woods, camp breakfast, and head home!  Who’s in???

For those who can’t meet at 2:00 tomorrow to camp, but want to come out and meet us later, here are some directions and coordinates to plug into the GPS:
Drive out Woody Mountain Springs Road until it turns into forest road 231. Stay on that through 2
bridges and a few tanks, (30-45 minutes maybe) and there will be a short pull off on the right. FR231 is gravel most of the way, so it’s very obvious not to get off of that road. Once it transitions to dirt, you still have a couple miles to go. Coordinates of the camp spot: 34°58’35.1″N 111°47’55.3″W
DO NOT take FR535. Google Maps might suggest it, but the road is an absolute nightmare, especially after all the rain this week. FR231 is the ticket, no question. And don’t go toward Turkey Butte Lookout.

We will take a CrossFit Flagstaff sign and put it by the turn off of FR231 to the camp spot.
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runforyourlife-logo-291x300Run For Your Life with Run Flagstaff – October 30th

We are a sponsor of this race, which means we get to set up a station along the course and scare people!  We need a team who wants to be part of the planning and set up of our station.  What should we do out there?  Give us your ideas and be part of the CFF SCARE STATION.  Otherwise, we want runners representing!  Please register!  Here’s the link: http://www.runflagstaff.com/runforyourlife/

furiousFurious 8 Team Competition – November 7th
We have several teams headed down to Phoenix to compete at CrossFit Fury!  We need a CHEER SQUAD to go and yell us through it!  This is a really fun competition that a huge group of athletes participate in from CFF.  Go with us!  IT’S SO FUN AND INSPIRING!


12094969_10206472774011261_1907667426125751502_oCrossFit Level 1 Trainer Seminar at CFF – December 12th-13th

CrossFit Flagstaff has been invited to host a Level 1 seminar the weekend on December 12-13. Whether you aspire to become a trainer or simply want to improve your understanding of your sport and passion, this course is a foundational introduction to all aspects of CrossFit. It will give you a solid understanding of the theory and practice behind what we do and why we coach and program and believe what we do.  Register here:  https://www.regonline.com/builder/site/Default.aspx?EventID=1774358