Welcome to Free Saturday & Bossa Nova

IMG_3265

Thank-You for coming and checking out CrossFit Flagstaff!

We hope you enjoyed the community and had a great work-out!

Free Saturday WOD: 11 Min time Cap 800 m Run    IMG_3321IMG_3320 75 Air Squats 50 Sit-Ups 25 Push-Ups In remaining time as many Burpees as possible

9:00 am WOD: "Bossa Nova" 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (95/65) comp weight (135/95)

Comp Squad

  1. Snatch
    1. 5 sets of 1 Snatch Pull at 1RM Snatch weight
    2. 5 sets of 2 Snatch Deads at 1RM Snatch weight
    3. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight
  2. Accessory Work
    1. 6×10 DB Bent Over Rows
    2. 3 sets of max rep Glute Ham Raises
    3. 100 Face Pulls with a band

IMG_3252IMG_3303 IMG_3246 IMG_3250 IMG_3253 IMG_3254 IMG_3271

Daily WODTara RossComment