September Free Saturday


AMRAP (As Many Rounds As Possible) in 5 minutes: 4 Power Cleans - 155# M/105# W 24 Double Unders 10 Pull-Ups

Every family is in some way, shape, or form touched by autism. If you don't know someone with autism, you will. Autism impacts 1 in every 88 children.

Today: Teams of 3.  Each person accumulates as many rounds as possible in their 5 minutes for the team.  Add total rounds for the team at the end.

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I LOVE seeing our athletes coaching new-comers!  It is inspiring and rewarding to see them passing on the skills and knowledge they have learned, with the passion they have for CrossFit.  It's fun hearing the cues they use, knowing those are the cues that must have resonated with them personally.  Great job, CFF athletes!  So proud of you!!!!

Thank you to all who braved their nervousness and had the courage to come and try out CrossFit today!  We applaud you and thank you for giving us a shot!

What is next for those interested in pursuing the next step at CrossFit Flagstaff?


For those with 0 to 6 months CrossFit experience we offer our Foundations Program as a precursor to the regular CrossFit regimen. If you are new to exercise, our style of training, or you simply just don’t know where to begin this is the right first step. Great for beginners and the experienced alike! We want to ensure that all our athletes have the same base of understanding. Foundations is a ongoing program that can be started at any time, with a check list of movements and skills to learn.  This course is dedicated to those who need an “on-ramp” to the “highway” that is CrossFit, need a refresher or focus time on form, or are recovering from an injury. In Foundations we emphasize mechanics, consistency, and then intensity. We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our highest level of trained coaches. Finally, you will learn how to bring up the intensity to increase your capacity for the normal classes. We will be showing you movements in the beginning that are relatively non-technical, and progressively become more technical with experience. Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

For more information, see our website about how to Get Started.

Daily WODLisa RayComment