Warm-up: Group 1: 6 Sets 30 second row @50%/10 second row @95% Group 2: AMRAP 10 abmat sit ups 10 squats -Switch groups Workout: 10 Rounds for time:

Warm-up: 50 Single unders 1 Double push up burpee 40 Single unders 2 Double push up burpee Continue until 10 Single unders and 5 Double push

Workout: CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders

Warm-up: 100 Meter skip 5, 1/2 ROM GHD sit ups 5 Med ball cleans 100 Meter run 5 Full GHD sit ups 5 Med ball cleans Workout: Five

Warm-up: 10 Minutes of Instructor led agility work Workout: Buy in: 800 Meter run 3 Rounds: 9 Squat Snatch 75/55# 11 Chin ups (underhand grip) Buy out: 30

Warm-up: 3 Rounds: 20 Single unders 2 Pull ups 4 Push ups 6 Air squats Workout: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute

Warm-up: 2 Rounds: 10 Calorie row (damper must be set at 10) 4 Burpee broad jumps 6 Kettlebell sumo deadlift high pulls Rest 1 Minute Workout: A. Power

Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3;

Warm-up: 400 meter run 3 Rounds: 3 High tuck jumps 10 Abmat situps 10 Second handstand hold Workout: “Paul” Five rounds for time of: 50 Double unders 35

Workout: CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press,

Warm-up: Instructor led group stretching P1: 250 Meter row P2 Parallette burpees 2 times through Workout: For time: 21-18-15-12-9-6-3 Pull ups Box Jumps 30/24″ (Must step down every

Warm-up: Double-under flow drill for 2 minutes 20 single unders, 10 double unders/attempts Rest 1 Minute x 2 sets Workout: 3 Rounds for time of: 75/55# Power Snatch,

Warm-up: 200 Meter run 2 Rounds: 9 Kettlebell sumo deadlift high pull 6 Kettlebell snatch 3 Kettlebell push ups Workout: 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of: Deadlift 155/110#

Warm-up: 250 Meter row 2 Rounds: 3 PVC pass throughs 6 PVC overhead squats 9 GHD sit ups Workout: Split snatch 1-1-1-1-1-1-1 reps Josh Everett 245lbs, Cody Burgener

Warm-up: Instructor led group stretching 5 minutes 2 Rounds Partner medball clean and toss x 8 (4 each) 200 Meter run with medball Workout: A. 10 Minute clean

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to

Workout: CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135

Warm-up: Instructor led group stretch 400 Meter row 3 Rounds: 4 Wall squats 8 Burpees Workout: 10 Rounds for time of: 15 Kettlebell swings 24/16 Kilograms 15 Air

Warm-up: Instructor led group stretch for 5 minutes P1: 250 Meter row P2: Wall 2 wall bear crawl/crab walk Switch 3 Sets of 5 unbroken wall

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Hip extensions 10 Push ups 10 Second handstand hold Workout: A1: Deadlift 5 x 5; Rest 10 seconds A2: HSPU

Warm-up: 250 Meter row then 50 Single unders 2 Clapping push ups 40 Single unders 4 Clapping push ups 30 Single unders 6 Clapping push ups

Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps

Warm-up: Row 500 meters/Run 400 meters 2 Rounds: Wall 2 wall bear crawl 8 Dumbbell deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Press Workout: “DT” Five

Workout: CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit

Warm-up: 400 Meter row then 2 Rounds: Kettlebell complex 5 Deadlifts 5 SDHP 5 Kettlebell swings 5 Goblet squats 5 Kettlebell push ups Workout: Five rounds for time

Warm-up: 1 Minute of jump rope 30 seconds of russian step ups 30 seconds of strict push ups 30 seconds of box jumps 30 seconds of

Warm-up: 400 Meter row then Instructor led 400 meter agility run followed by agility/flexibility work inside Workout: Back Squat 3-3-3 Moving up in weight if possible each round

Warm-up: 400 Meter row then 3 Rounds: 8 Med ball cleans 8 Partner med ball sit ups (one partner on each mat) Workout: 21-15-9 reps for time of:

Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups

Workout: “Randy” 75 pound Power snatch, 75 reps for time. Post time to comments “Randy” by LAPD SWAT – video [wmv] [mov]

Warm-up: Group 400 meter run Review & practice on the Snatch Balance 2 Rounds: P1: 2 Wall walks P2: PVC Snatch balance Workout: For time: Run 1000 meters

Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for

Warm-up: 500 Meter row 2 Rounds: 10 Squats 10 Second handstand hold 10 GHD sit ups 10 Hip extensions Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press,

Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8

Warm-up: 200 Meter row or run 4 Rounds: 3 PVC pass throughs 6 PVS sots press 9 OH Walking lunges Workout: A. Overhead Squat- Find a 1RM in

Warm-up: 1 Minute of jump rope 3 Rounds: 6 Kettlebell swings 6 Floor levers 6, 1 arm KBS (3/arm) 6 Slow butterfly sit ups Workout: Three rounds for

Warm-up: 200 Meter run or row 3 Rounds: 6 Medicine ball squat cleans 3 Inverted burpees Workout: Seven rounds for time of: 205 pound Clean, 3 reps 4

Workout: Bench Press 3-3-3-3-3 Powerlifting: A. Power Snatch 1.1.1. x 3 sets; Rest 3:00 B. Power Snatch 1.1. x 2 sets; Rest 4:00 C1. Deadlift 2-2-2 @13×1; Rest

Warm-up: 4 Rounds: 100 Single unders 5 Barbell good mornings 5 Back extensions Workout: A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor

Warm-up: 250 Meter row 2 Rounds: Wall to wall bear crawl 10 Second ring static hold Wall to wall lunges 10 Second active shoulder hang Workout: A1. Back

Warm-up: 4 Rounds: 30 seconds of rowing 30 seconds of sit ups 30 seconds of squats 30 second recovery Workout: 5 Minute AMRAP @ High aerobic effort 10

Warm-up: 2 Rounds: 400 Meter Indian run 30 Second squat hold 30 Second L-sit hold Workout: Sumo Deadlift 5 x 4-5 reps Powerlifting: A1: Front Squat 5 x 3-4 @22×1;

Warm-up: P1: Run 50 meters P2: Air squats Swap P1: Run 50 meters P2: Burpees Swap P1: Run 50 meters P2: Ring rows Swap Workout: “Eva” Five rounds

Warm-up: 250 Meter row EMOTM for 4 minutes 5 Tuck jumps 5 Push ups Workout: 10 Sets @ High Aerobic Effort: 30 Second Double unders 30 Second recovery

Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6

Warm-up: 250 Meter row 2 Rounds: 3 Barbell Bear Complex starting from the Hang position 4 Shuttle runs Workout: Rack Jerk 1-1-1-1-1-1-1 Jason MacDonald Plans for the Open

Warm-up: 3 Rounds: 40′ Shuttle run 8 Ball slams 5 Ring rows 40′ Bear crawl Workout: Complete as many rounds as possible in 15 minutes of: 15 foot

Warm-up: 500 Meter row 3-5 Minutes of focused stretching on the calves and achillies 3 Rounds: P1: 30 seconds of single unders P2: 30 seconds of

Warm-up: 2 Rounds: 10 Calorie row 10 Kettlebell swings 5 Burpees 5 Ring rows Workout: “Misery Loves Company” For time: 75 Deadlifts 225/135# 75 Power Cleans 115/75# 75

Workout: “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

All classes are cancelled for the second annual CFHSV vs. CFI THROWDOWN! Be sure to come out and show your support for your fellow athletes! There

Warm-up: Wall to wall drills: Run forwards, run backwards, high knees, butt kickers, high kicks, bear crawl, karaoke, etc.. Workout: “Flow Session” 15 Minute Run/Row 10 Minute Skill

Warm-up: 2 Rounds: 1 Minute of single unders/30 seconds of double unders 2 Rounds: 5 Kipping swings Walking lunge to rings 5 Ring rows Side shuffle

Warm-up: Row 250 Meters 3 Rounds: 5 Wall ball shots 5 Kettlebell swings 5 Plate Presses Workout: Hang Power Snatch 3-3-3-3-3 Powerlifting: A. Jerk- Find a 1RM; Rest as needed

Warm-up: 400 Meter run then: 16 Walking lunges 1 Wall walk 12 Walking lunges 2 Wall walks 8 Walking lunges 3 Wall walks Workout: 225 pound Deadlift, 21

Warm-up: 400 Meter row 2 Rounds: 10 Medicine ball mountain climbers 10 Air squats 5 Inch worm push ups 5 Pull ups Workout: “G.I. Jane” 100 Burpee pull

Workout: “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′

Warm-up: 3 Rounds: P1: 1 Minute row P2: 1 Minute AMRAP 6 Kettlebell swings, 3 Burpees Workout: 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead

Warm-up: 10 Minutes of agility and running drills Workout: Run 10k Post time to comments. Note: 6 a.m. class will meet at the gym to row. All other classes

Warm-up: 3 Rounds: 50 Meter run 10 Walking lunges 5 Perfect tricep push ups Workout: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Check out the 2012 Reebok

Warm-up: 2 Minutes of jump rope followed by 3 Rounds: 5 PVC pass throughs 10 Squats 5 No push up inch worms 10 Kipping swings Workout:“Athlete’s Choice” 2

Warm-up: 400 Meter run 3 Rounds: 10 PVC overhead walking lunges 10 PVC overhead squats 10 Second handstand hold Workout: Snatch Balance 1-1-1-1-1-1-1 “Trail Running” with Brian MacKenzie

Warm-up: 3 Rounds: 30 Second row 30 Second sit ups 30 Second tuck jumps 30 Second push ups 30 Second rest Workout: 800 Meter Run Rest 5 Minutes

Warm-up: 5 Rounds: 50 Single unders 5 Burpee broad jumps Workout: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps

Warm-up: 3 Rounds: 200 meter row 8 Kettlebell goblet squats 6 Kettlebell swings 4 Kettlebell push ups Workout: Thruster 1-1-1-1-1-1-1 “Reebok on a mission to get its employees

Warm-up: 2 Rounds: 200 Meter partner med ball carry 10 Partner med ball squat throws 10 Partner med ball sit up throws Workout: 21-15-9 reps for time of:

Warm-up: 250 Meter row 3 Rounds: P1: 50 Meter run P2: Burpees Swap Workout: For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps

Warm-up: 400m Indian Run 6 Jumping pull ups 12 Air squats 2 Full rounds Wait for everyone to finish reps before starting second run. Workout: Back Squat 1-1-1-1-1-1-1 Powerlifting: A.

Warm-up: 50 Single unders 1 Wall walk 40 Single unders 2 Wall walks 30 Single unders 3 Wall walks 20 Single unders 4 Wall walks Workout: 5 Rounds

Warm-up: Row 250 meters then: 3 Rounds Wall 2 Wall Bear Crawl HIgh Kicks 10 Second Handstand Hold Workout: A. Build to a 1RM Snatch; Rest as needed

Warm-up: 400 Meter Run then: 3 Rounds of: 3 Pull ups 6 Air squats 9 Abmat sit ups Workout:“White” 5 Rounds for time: 3 Rope Climbs 15′ 10

Warm-up: P1: 200m Row P2: Burpees Swap P1: 200m Row P2: Kettlebell swings Swap P1: 200m Row P2: Burpees Swap Workout: Three rounds for time of: 30 Wallball

Warm-up: 400 Meter Indian Run Then: 30 Second Jump Rope Running Man 30 Second Med Ball Cleans for 3 Minutes. Workout: 5 Rounds each for time of: 10

Warm-up: Wall 2 Wall: bear crawl Right side shuffle Bear Crawl Left Side Shuffle Inch worm push ups Right Karaoke Left Karaoke Workout: 300 Meter Row 20 Push

Warm-up: Row 500m then: 2 rounds 10 partner wall ball sit ups (5 each) 3 muscle up transitions (other partner does HS hold then switch) Workout: For time:

Warm-up: 50 single unders 3 push ups 3 PVC snatch balance 40 single unders 4 push ups 4 PVC snatch balance 30 single unders 5 push

Warm-up: 2 Minutes of single-unders P1: Row 250m P2: Jumping Squats Switch P1: Row 250m P2: Wall Walks Switch Workout:“Fran on the track” 3 Rounds for time of:

All Classes are cancelled! Have a safe and Happy New Year!

Warm-up: Instructor led agility drills- High knees, butt kickers, karaoke, skips, etc… Max rep double-unders in 2 minutes. Workout: “Jerry” For time: Run 1 mile Row 2K Run

Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and

Workout:“Affiliate Throwdown WOD 4” Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between

Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power

Warm-up: 3 Rounds: 30 Second Row 30 Second Kettlebell Snatch 30 Second Burpee 30 Second Rest Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if

Warm-up: P1: 40 Single unders P2: Plank Hold Swap P1: 40 Single unders P2: Squat hold Swap P1: 40 Single unders P2: L-sit Hold Swap Workout: 100 Feet

All classes are cancelled today! Have a Merry Christmas and remember to be thankful for all that we have been given!

Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5

Warm-up: 400m run followed by: Every minute on the minute for 5 minutes of 2 Man Makers Workout: For time: 500 Meter Row 21 Push Press 115/80# 500

Workout: Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1:

Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1:

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds

Warm-up: 400m Run 3 Rounds 6 Plyo split jumps 6 Reverse lunge steps 6 Push-ups 6 Kipping swings Workout: “Erin” Five rounds for time of: 40 pound Dumbbells

Warm-up: Agility drills: Karaoke, burpees, bear crawl, and Island runs Workout: Deadlift 1-10-1-20-1-30 “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout:“Karibel” 10 Rounds for time 15 Wall ball shots 20/14#, 10′ Target 3 Power Snatches 135/95# Powerlifting: A.

Warm-up: 250 Meter Row 3 Rounds P1: Single-unders/Double-unders P2: 3 Wall walks + 5 Pull-ups/Ring rows Swap Workout: 4 Rounds for time of: 500 Meter Row 3 Handstand

Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets

Warm-up: 3 Rounds: 250 meter row 8 air squats 8 Parallette jump overs 8 Kipping swings Workout: Complete as many rounds as possible in 20 minutes of: 7

Warm-up: 400 meter Indian run 3 Rounds: P1: 5 DB hang power clean, 5 Front Squat, 5 Push Press P2: Ab-mat sit-ups Workout: Thruster 1-1-1-1-1-1-1 Powerlifting: A. Clean 1.1.1.1 x

Warm-up: 3 Rounds: 10 Calorie Row 10 Back extensions 10 Abmat sit-ups 5 PVC Good mornings Workout: “Mr. Joshua” Five rounds for time of: Run 400 meters 30