Getting the Most Out of Your Membership


Getting the Most Out of Your Membership

Office Hours

Office Hours provides you with the opportunity to come in and work with a coach on movements that you may be struggling with. The coach can set you up with a plan to continually progress toward the goal that you have. If it is gymnastics movements that you are struggling with the gym has recently purchased access to the Power Monkey Fitness method. There are three gymnastics strength building workouts a week that can easily be done on top of your WOD. This work is only permitted during Office Hours. Read more about the program here If you are interested let a coach know and they will provide you access to the program.

Office Hours are Monday through Friday, from 7:00 am-9:00 am, 10:00 am-11:00 am, and 1:00 pm-2:00 pm, and Sundays from 9:00 am-11:00 am.  (A reminder that the gym is closed Monday through Friday from 11:00 am -12:00 pm and 2:00 pm-3:00 pm.)


Yoga is a great opportunity for you to work on all your sticky bits. Having good range of motion and flexibility will greatly improve your gymnastics and barbell movements. Yoga will also aid in your recovery, which is why it is offered on rest/make-up days. Utilize the class as an active rest activity. Both of the yoga instructors, Tiana and Carolyn, participate in WODs and therefore have an idea of which body parts need special attention each week. Starting tomorrow yoga will be offered on Thursdays at 6m and 11am and Sundays at 11am.


Foundations class is not just for new members. It is open to all members. It is a great opportunity to get some extra help and coaching on any movement that you may be struggling with. If you have an injury and are working your way back this class would be a great option for you as well. It meets at 6am on Monday and Wednesdays and 6pm on Tuesday and Thursdays.

Barbell Club

Coach Joel offers Barbell Club a few times a week. All the class times are on the calendar. He will provide you with one-on-one coaching to improve your strength and Olympic lifts, so come in and get some work in when you can.


If you feel that your progress has stalled it may be time to take a look at what you are putting in your body. We can take baseline body fat measurements and provide you with nutrition coaching that will take you to the next level of fitness.

The CrossFit Flagstaff coaching staff is dedicated to your success. If there is anything we can help you with, please feel free to ask.



Daily WODTara RossComment