The Regionals Are This Coming Weekend!


It's finally here!  The 2009 Great Basin CrossFit Games Regional Qualifiers is this coming weekend!!  From these Qualifiers will go the top 3 men and top 3 women on to compete in the 2009 CrossFit Games in Aromas, CA in July, representing our region of Nevada, Utah, New Mexico, and Arizona!


Here's a video of some of the 2008 CrossFit Games Heros.

A couple of announcements about this event:
1.  CrossFit Flagstaff will not be holding any normal classes after the Friday 9:00 a.m. workout.  No Noon, No Evening, No Saturday, No Sunday.  It's ALL about the Qualifiers!  Normal class times will resume on Monday morning.

2.  We can use a lot of help in setup on Friday, all day, and tear down, Sunday evening.  If you have even an hour or so to give, please feel free to come an give us a hand!  There will be lots of people coming in from Nevada, New Mexico, Utah, and other parts of Arizona.  Come and meet other CrossFitters and take part in your CrossFit community!

3.  Everyone is invited to come and see this great event!  Please come, and WELCOME!  $10 for both days at the door! 


What ARE the workouts going to be?  That has been the question on all of our minds for weeks!  Well here they are:

Saturday Morning

WOD #1

Snatch(power or full) x 5 reps (135# M/95# W)
Short Sandbag Carry (90# M/70# W)
Snatch(power or full)x 4 reps
Sandbag Carry
Snatch(power or full) x 3 reps
Sandbag Carry
Snatch(power or full) x 2 reps
Sandbag Carry
Snatch(power or full) x 1 rep

Scaling will be:

Snatch 115# M/75# W
Sandbag Carry 70# M/50# W

More scaling will be on an as needed basis.

Saturday Afternoon

WOD #2

Complete 5 rounds for time of:

Deadlifts x 7 reps (275# M/185# W)
30 Air Squats
7 Handstand Push Ups

Scaling will be:

Deadlift 225# M/135# W
Handstand Push Ups: 2 abmats under head

More scaling will be on an as needed basis.

* Sunday's WOD will be announced Saturday evening *