12 Days of Holiday Cheer!

HAPPY WhAt EvEr HoLiDaY YoU ChOoSe to CeLeBrAtE!!

In any case, the 12 Days of December is a great partner workout we return to each year and have a lot of fun mixing it up together!  Thank you to all who joined us from near and far!

WOD - "Team 12 Days of Holiday Cheer" Teams of 2 share the work, for time: 1 heavy a** team Clean and Jerk 2 DB Snatch - 70# M/50# W 3 Handstand Pushups 4 Pistols - alternating legs 5 (Golden) Ring Dips 6 Wall Ball shots - 20#/10' 7 Kettlebell Swings - 2 pood M/1.5 pood W 8 Box Jumps - 24" 9 heavy a** team Deadlifts 10 DB Thrusters - 45# M/35# W 11 Pullups 12 Back Squats (6 heavy a** unbroken Squats each) Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!

Enjoy the past history of this workout!  Great photos and memories! Past Christmas': 2010, 2009, 2008 and 2007, December 2011, December 2012, December 2013, December 2014

YEARS of good times at CFF!!

IMG_9851IMG_9767 IMG_9812 IMG_9829 We love visitors and we had a ton of them today!  Lauren and Cristen from CF CSA (CA), Jenifer, Rafael, and Matt from CF Rave (Phx)!

IMG_9845 IMG_9834 Stephanie and Dustin from CF Horsepower (CA) and Justine from CF 7220 (WY)!

IMG_9806 IMG_9785 Brandon and Matt from Core CF (Phx), Julian from CF Golden (CO), & Shane from Boise CF (ID)!

IMG_9757 IMG_9753 IMG_9744 IMG_9735IMG_9726 IMG_9724 IMG_9725IMG_9723 IMG_9758 The 6 am crew gave it their best "shot"!  Cheers!

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IMG_9782 IMG_9787 IMG_9808IMG_9843 IMG_9837 IMG_9814IMG_9799 IMG_9827

IMG_9816 IMG_9815 Couples that play......nice...together...???

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The gym is closed December 25th.  Worried about too much holiday cheer? Then get your butt moving Friday morning!

christmascrossfitHOME WOD

Xmas WOD, For Total Time:

  1. 7 Minute AMRAP:  Max Burpees immediately into
  2. 3 Rounds: 20 Situps 20 Air Squats 20 Walking Lunges

Record total burpees and time to comments.

From your coaches at CrossFit Flagstaff, we want to wish everyone and their families a very Merry Christmas and Happy Holidays and hope you are safe and warm with your loved ones. See you Saturday!

Daily WODLisa RayComment