Thursday-Sunday May 30-June 2


REST!  Put your feet up and take a load off!  Literallly!



Gym WOD-  (1 really heavy successful rep for the day, not necessarily a lifetime PR)

The Other Total
1RM Clean
1RM Bench Press

Add best of all 3 lifts for a total score.

I got 99 problems, my bench ain't one.


Gym Memorial WOD -  for Brad Harper, the Phoenix Fire Fighter killed in the line of duty May 19th, 2013.

We are doing this WOD in conjunction with CrossFit Uprising where Brad was a member. All you need to do is show up at CFF at 9 or 10 am on Saturday 6/1.

If you would like to officially register for the WOD and receive a t-shirt, you can do so at The cost is $25. Just check no where it asks if you are doing the WOD, and then mention in the "questions" box that you are doing the workout in Flagstaff. I will pick up the t-shirts June 6th and bring them back to CFF.
If you would like your shirt when I pick up the others please register by 1pm Wednesday May 29th.

We will also have a donation jar at the gym.

Steve Lauman has generously donated a PR bell he made out of a fire extinguisher that I am going to present to CrossFit Uprising. We are planning to take a picture between the 9 and 10 classes of our athletes with the bell.

I hope to see you all Saturday morning!



Take a good day off, sit back and watch the finale of the Southwest CrossFit Regionals!  Be inspired to train hard next week!