Thursday, July 4 – Sunday, July 7

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Thursday July 4th Parade!  Come and be on the CrossFit Flagstaff float!  Meet at the gym at 7:45 a.m. to head down to our float staging at 8:00 a.m.!



1.  1 Muscle Snatch: work up to a max muscle snatch. this should take no more than 5-6 reps.

2.  Snatch Halting Deadlifts: work the pull to just above the knees, halt the pull, hold 3 seconds, slowly lower the bar to the floor. These are position pulls, working the lift-off and the eccentric strength of lowering the weight is good too. Work 3 sets of 3-5 reps. Work as heavy as you can, maintaining correct posture and pulling position.

3. Gym WOD – "Futuristic Lover"



Gym WOD:

Clean and Jerk
6 x 3 OTM @ 75% 1RM

"Freddy Krueger"
21-15-9 rep rds:
Kettlebell Swing (2 pood M/1.5 p W)


Stop and smell the roses.  Go outside and appreciate your life.


  1. Tara Ross says:

    Thursday: Parade WOD – super fun!!!
    Friday: gym WOD only non extra comp squad
    Futuristic Lover: RX’d 41:30. Ugh… It got ugly…..gut check and fight till the end.
    Saturday and Sunday: mobilize and REST days!! Ready to hit it again on Monday!

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