Earth Day, Tabatas, and Adventure Racing

Isabelle's Sunny Saturday Tabata

The Tabata workout protocol is: for 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this for a total of 8 intervals, 4 minutes total exercise.P4180076_3 P4180075

  • Squats
  • Push Ups
  • Sit Ups
  • Tire Jumps
  • Supermans
  • Slam Ball

Thanks for teaching today, Isabelle and Katie!

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Today was Earth Day and Katie Brown spearheaded and encouraged the involvement of CrossFit Flagstaff in the local project to beautify our neighborhoods.  The CrossFitters who showed up for the Saturday workout and then stayed and volunteered their time for this Community Clean Up of Izabel Street, picked up litter along Izabel Street. The call from Katie was to "Help Keep Flagstaff Beautiful and participate in the Izabel Street Clean Up!  We work out in the neighborhood, and in turn, spend a lot of time in it.  We benefit ourselves by beautifying the hood, and we make a good impression as members of the community (maybe not just the crazies who run around with various items, looking like we are about to keel over at any minute)."  Nice work, Katie, and nice work to our volunteers!
The Clean-Up Crew


Also representing CrossFit Flagstaff locally today were Kevin Adams and Matt Zeilman, who raced in the Flagstaff Mountain Racing Sports adventure race and took 2nd place overall!!  AWESOME job you guys!  Thanks for wearing our shirts and representing WELL!