CrossFit Hero WOD - "Ryan"IMG_0662 5 rounds for time of:

  • 7 Muscle-ups
  • 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call

Strength Focus

  • 1 mile Run for time

 IMG_0592 IMG_0599 IMG_0610 IMG_0611 IMG_0614 IMG_0627 IMG_0628 Welcome to CrossFit Flagstaff Anthony! IMG_0606 IMG_0643             Happy St. Patrick's Day!!!