CrossFit Flagstaff Main

Sunday Fun Day

June Free Saturday

WOD - "The Admiral" 

3 Rounds for time:

20 Burpee Pullups

20 Front Squats -155#M/105#W

20 Box Jumps -24"M/20"W

Compare to Jan 2013

Croissants and Tuxedoes

WOD: Croissants and Tuxedoes 

3 Rounds for Time:

21 Thrusters - 95# M/65# W

400M Run

Strength Focus:

Wendler 5/3/1 Program Week 2
90% of current PR is training weight 1RM

70% of training 1RM x3 reps
80% of training 1RM x3 reps
90% of training 1RM x3+ reps

You whant us to do WHAT with these plates?

Dirty Tabata Muffins

Three Tabatas  Dirty Labor  Muffins and Sweatpants
The faces of Hard working Dirty Laborers? Maybe ONE of them.

Welcome back Mike Hull! We have missed you!

Coconino High School Lady Panthers Sports Camp

The CHS Lady Panthers are taking part in a 10 week long CrossFit Sports Conditioning Camp to step up their game before the Fall Sports seasons get under way. These ladies  are dedicated, hard working and a pleasure to have in the CFF Community! (And a few of their coaches are joining in pn the 10 week sessions as well!) We can't wait to see the difference your dedication will have on your performance next season. GO GET EM' LADIES!!

 

 

On Tuesday Coach Amanda and Coach Katie put the girls through some basic skills tests that they will revisit at the end of their 10 weeks and compare their results.

Muffins and Sweatpants

WOD - Muffins and Sweatpants 

3 Rounds:

21 Power Snatches -95# M/65# W
400m Run

Strength Focus:

Wendler Phase 2 Deadlift and Shoulder Press

 

Dawn had the time of day for Muffins and Sweat Pants at 11:24! Smokin fast! Way to go Dawn! What time are you dong Croissants and Tuxedoes on Friday? We all want to chase you down! 

Dirty Labor

WOD "Dirty Labor" 

3 Rounds For Time:

200M Farmer Carry (2 pood M/1.5 pd W)

10 Strict Pullups

20 Wall Ball (20# to 11'M/ 14# to 10' W)

Three Tabatas

CrossFit WOD: 

Three Tabatas

• Row (for calories)
• DB Push Press (45# M,30# W)
• Squat

1 min. rest between each exercise, lowest held reps is score for each exercise.

 

Strength Focus:

Wendler 5/3/1 Program, Week 1   Back Squats and Bench Press

Calculate 90% of current 1RM.  That is your new baseline training weight.

-65% of that new weight x5 reps
-75% of that new weight x5 reps
-85% of that new weight x5+ reps

 

 

 

Welcome to CrossFit Flagstaff, Jordan!

Makin' up Heavy?

 

The Other Total

Brad Harper Memorial WOD

Harper

CrossFit Hero WOD - "Harper"

23 min AMRAP:

• 9 Pull Ups - C2B (chest-bar)
• 15 Power Cleans - M -135 lb./ W -95 lb.
  
• 21 Air Squats
• 75m Forward Run w/ 45/25 
• 75m Backwards Run w/ 45/25

CrossFit is known for the closeness it creates through each community. Early Sunday morning on May 19, 2013 we lost a member of our community much too soon.

23-year-old Phoenix Firefighter and CFU member Bradley Harper had just finished fighting a mulch fire in south Phoenix Saturday night, when a fire truck and ambulance tried to pass each other on a narrow road. Harper, who was taking off his gear at the time, found himself pinned between the two vehicles. He later died at St. Joseph's hospital.

Thanks to everyone who participated in this Hero WOD.