Monday, July 15

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Hey everyone!  Our local competition season is
nearing!  You've all been training hard and now it's time to put your
training to the test!

  • T-364Amanda will lead us off by competing in the Scorcher Throwdown
    on August 3rd.  Plan to go down and cheer her on!  We are making shirts
    for the CrossFit Flagstaff competitors and cheering supporters so we stand out
    in a crowd!

  • Ac2AC2 will be October 5th this year!  Details to
    come.  Registration will open sometime in early September and CFF will
    be notified of it earlier than the rest of the state.

  • SicestSICest of the SW
    is October 19th and registration is open for teams only, individuals
    has already filled.  We have currently have 6 teams registered and there's room for more.  2 more guys are open to being on a team, if a couple gals want to join them!

    • Rx'd Team #1: Jesse, Ryland, Amanda, Tara
      Rx'd Team #2: David G, Mike, Lisa, Dawn
      Rx'd Team #3: David K, David W, Chelsey, Karry
      Intermediate Team #1: Zach W, Josh M, Rachel L, Audrey
      Intermediate Team #2:  Ben W, Steven R, Krystin, Julie
      Intermediate Team #3:  Brodie, Kenny, Lindsay, Heather

  • FuryFurious 6 on November 9th at CrossFit Fury.  No details on this one yet.



1.  Wendler Phase 3

    75% of training weight x5
    85% of training weight x3
    95% of training weight x1+

2.  As many rounds as possible in 10 minutes:
7 DB Bent-Over Rows
7 DB Power Cleans
7 DB Push Presses

*Use 50 lb./35 lb. dumbells

Post total rounds completed.

3.  Gym WOD – Maxes: Pullup, Bench, Row


  1. Jesse Prescott says:

    Max pull ups – 14 (forearms are a mess. Still working on mobility) 135 lbs weighted
    Bench 255 lbs
    Row- 1:31
    Bench – 3×5 – 195 lbs
    Squat – 3×5 – 305 lbs
    WOD – 5 rds + 7 reps

  2. Tara Ross says:

    Pull-ups: 26. Weighted 85#
    Bench Press: 145#
    500 M Row: 2:02
    Wendler BS
    DB complex 35#
    4 rounds + 7

  3. Pull Ups 13/weighted 25#
    Bench Press 110 (pr by 10 lbs)
    500m row 2:10 (needs work!)
    Wendell BP
    DB complex 25#
    7 rounds + 3, probably should have tried 30#…

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