Water Wings

Power Clean and Jerk Waves Minute 1 – 4 Power CJ @ 60% of 1RM Minute 2 – 3 Power CJ @ 65% of 1RM Minute 3 – 2 Power CJ @ 70% of 1RM Minute 4 – Rest 1 min. Minute 5 – 4 Power CJ @ 65% of 1RM Minute 6 – 3 Power CJ @ 70% of 1RM Minute 7 – 2 Power CJ @ 75% of 1RM Minute 8 – Rest 1 min. Minute 9 – 4 Power CJ @ 70% of 1RM Minute 10 – 3 Power CJ @ 75% of 1RM Minute 11 – 2 Power CJ @ 80% of 1RM

CrossFit WOD - "WATER WINGS" AMRAP 20 min:

27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Power Clean and Jerks (135/95)

Membership Value at CFF


Every day the workout, strength, and skill work has already been designed and programmed for you. This makes it convenient for individuals and athletes who are limited on time or for those who enjoy having more direction in the gym. We believe wholeheartedly in the programming at CrossFit Flagstaff and know that if you commit to working hard and following the programming, you are bound to see results!


Each of our classes are led by a highly qualified trainer. Our trainers at CrossFit Flagstaff are passionate about what they do, intelligent, and experienced in coaching both large and small classes. We also offer one-on-one coaching for specialized athlete needs.  Nutrition guidance and coaching is also offered, under private counsel with Tara.

Unlimited Classes

All of our memberships allow for athletes to have unlimited access to our classes. This allows our athletes to tailor their attendance to their specific goals.

Community Support

The greatest aspect of CrossFit is that it allows for individuals from a variety of backgrounds to exercise with one another in a supportive environment. We have an amazing community of athletes who all share the common goals of wanting to improve their health, get stronger, and live a better life!


Last but not least, you get to see results. Regardless of what your goals are, it is guaranteed that if you dedicate time and effort to CrossFit, you will absolutely see results. At CrossFit Flagstaff, we provide the environment, training program, and staff to ensure that you reach the goals that you have set out for yourself. If you have specific questions about how we can accommodate and assist you in reaching your personal goals, feel free to contact us!

Athletes of all ages and experience levels come to CrossFit to get fit.  We teach proper form at light weights and progress each athlete in their journey as they are ready.  It's our goal to show you what you are capable of!  Have a limitation?  We can accommodate for it in every workout, allowing you to progress while you heal or rehab!  Let us help you get stronger!

Daily WODLisa RayComment