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IMG_3624CrossFit Benchmark Hero WOD – “JT”
Handstand Push Up
Ring Dip
Push Up

The goal is to be challenged, but also to minimize rest.  A good goal is to complete the work in 20 minutes or less. This is a benchmark workout, be sure to log any modifications used and the time to completion for future reference.

Compare to:  August 2015

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, June 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

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Beginner Modifications:
15-12-6 reps for time of:
Dumbbell shoulder press, 30 lb./20 lb.
Box Dips or Supported Ring Dips
Push-ups, banded or on knees
The movements have been scaled to keep the beginner moving and also to build the foundation for eventually performing them as prescribed. If the beginner can do any of the prescribed movements they can replace the scale with that movement. The athlete should be able to do sets of at least 3 reps for each round and movement.

Intermediate Modifications:
15-12-9 reps for time of:
Handstand Push-ups
Ring Dips
The repetitions have been decreased to keep the intensity high. If the intermediate is unable to do any of the movements, use the modifications above for the beginner with 21-15-9 repetitions. The intermediate can also scale only the movement they are challenged with and keep the others as prescribed.

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We had a great group from our Foundations class come in and get their first benchmark workout under their belts!  Great to have you join this community, Michael and Laura, Brea, Megan, Bekah, and Karina!  These guys are strong movers and will be jumping into the main classes soon!  Please make them feel welcome!


We start all of our athletes with a Foundations Course.  The Course is offered in a small group or private setting.

Our Foundations Course is top-notch – you will leave knowing proper and safe technique and good form, how to do a kipping pull-up, and confident that you’re ready to join group classes.

The Course delivers on teaching and familiarizing you with the movements used in group class, introduces you to workouts of increasing intensity and difficulty, starts you on the path toward nutrition that will support fitness and health, and gets you to the point where you are ready to join the group classes.


After completing the Foundations Course you’re set to join CrossFit Flagstaff with a monthly membership and attend group classes. Group classes include the CrossFit Workouts of the Day (WOD) and specialty classes and events.

Remember what it felt like to be part of a team? There’s a tangible feeling of camaraderie, accountability, and shared effort that invigorates and inspires us to push beyond what we can accomplish on our own.  Our daily class schedule offering is extensive.

Come play for our team.

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