12 Days of Holiday Cheer!

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HAPPY WhAt EvEr HoLiDaY YoU ChOoSe to CeLeBrAtE!!

In any case, the 12 Days of December is a great partner workout we return to each year and have a lot of fun mixing it up together!  Thank you to all who joined us from near and far!

WOD – “Team 12 Days of Holiday Cheer”
Teams of 2 share the work, for time:
1 heavy a** team Clean and Jerk
2 DB Snatch – 70# M/50# W
3 Handstand Pushups
4 Pistols – alternating legs
5 (Golden) Ring Dips
6 Wall Ball shots – 20#/10′
7 Kettlebell Swings – 2 pood M/1.5 pood W
8 Box Jumps – 24″
9 heavy a** team Deadlifts
10 DB Thrusters – 45# M/35# W
11 Pullups
12 Back Squats (6 heavy a** unbroken Squats each)
Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!

Enjoy the past history of this workout!  Great photos and memories!
Past Christmas’: 2010, 2009, 2008 and 2007, December 2011, December 2012, December 2013, December 2014

YEARS of good times at CFF!!

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We love visitors and we had a ton of them today!  Lauren and Cristen from CF CSA (CA), Jenifer, Rafael, and Matt from CF Rave (Phx)!

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Stephanie and Dustin from CF Horsepower (CA) and Justine from CF 7220 (WY)!

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Brandon and Matt from Core CF (Phx), Julian from CF Golden (CO), & Shane from Boise CF (ID)!

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The 6 am crew gave it their best “shot”!  Cheers!

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It’s a great day when nearly every piece of equipment in the gym is put to use!

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Couples that play……nice…together…???

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The gym is closed December 25th.  Worried about too much holiday cheer? Then get your butt moving Friday morning!

christmascrossfitHOME WOD

Xmas WOD, For Total Time:

  1. 7 Minute AMRAP:  Max Burpees
    immediately into
  2. 3 Rounds:
    20 Situps
    20 Air Squats
    20 Walking Lunges

Record total burpees and time to comments.

From your coaches at CrossFit Flagstaff, we want to wish everyone and their families a very Merry Christmas and Happy Holidays and hope you are safe and warm with your loved ones. See you Saturday!

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