Warm up
500 meter row/21 burpees

50x thrusters @ “Jackie” weight

25 baseball bat beatings on a perfectly good tire
400 meter run

Tabata Tuesday (Torture for Time)

Warm Up
5 min of Jump Rope
2 min of Sit Ups
400 meter run for time


20 seconds of work
10 seconds of rest
8 rounds for each exercise

1. Pistols-alternate legs 4 rounds each
2. Push Ups
3. Pull Ups
4. Bottoms 2 Bottoms Squats
5. Handstand Holds
6. Jumping Lunge

7. ?????? (It’s a surprise)


Something Bigger

I spent Saturday listening to the founder of CrossFit speak. He spoke to a group of about 50 us, 10 from CFS for an afternoon in Flagstaff. (Thanks to Michael and Lisa Ray for hosting the event at CrossFit Flagstaff.) Talk about trancendant and feeling a part of something bigger than you. For those of you who are unaware, I recently left a job with an amazing restaurant company here in Phoenix. I had a cool title, an even cooler paycheck, and had fun every day. Although there was something missing, I wanted to give back more. Give back to anyone who wants to be better, a better athlete, a better mom, a better person, and employer. So I left to pursue a career in fitness. As I was leaving the restaurant group I was having some serious introspective thought about my career change. It would be cliché to say that Coach Glassman answered all my questions and surrendered all my worries. Although, he did make me feel that CrossFit was continuing to create more than a lifestyle, more than amazing athletes, more than a place for like minded masochistic guys like me to get together and talk WOD’s all day. He reminded us that we all are part of a community. A community committed to advancing human performance through functional movement. A community committed to the community on a universal and regional scope. As a community, we go through the entire emotional spectrum together everyday. This spectrum includes (but is not limited to) surprise, anxiety, fear, self-doubt, physical and emotional capability, and all that is within the first 5 minutes of walking into the gym and seeing the WOD on the board. Then we start the WOD, now we are experiencing aggression, humility, pain, anger, more self-doubt, more questions of capability, regret and dedication just to name a few. When we finish we feel everything from humble to amped, I’ve thrown up, I’ve laughed at myself, I’ve almost cried, but most of all I have felt proud. Proud because I set an immediate goal, and even though I was scared of it, I did it and I finished. During these 3-4 minutes of hell we experience agony and laughter, and “through agony and laughter you develop comradery” said Coach Glassman. I agree with that, I laugh every single day, and I experience agony every single day. Most importantly, we all become better every day. Whether it is being just a little bit leaner or being the best athlete in AZ, do your best. Realize we are part of a social fabric that is being woven every day by people like us all over the world trying to do their best. The comradery we develop can be as impactful and immediate as you want it to be. Coach Glassman emphasized that you and I are the driving force behind CrossFit. Not only are we making better athletes, we are making better soldiers, better police and fire departments. This is something we can all be proud of. I am reminded everyday of why I do this. Every time I see someone reach a desired goal, beat a PR, show up after getting their ass handed to them yesterday, it reminds me of why we CrossFit? So we don’t suck at life!

Coach Bryon Maxwell


Jump Rope-a-thon

Paleo Almond Pumpkin Muffins

1 1/2 cup almond flour (just ground almonds)
1 tsp baking powder
1 tsp baking soda
1 cup canned pumpkin
1 mashed banana
2 tbsp honey
4 tsp cinnamon
3 eggs
1 tsp pure vanilla extract
2 tbsp almond butter

1 cup raisins or other dried fruit
2 tbsp shredded coconut
1/2 cup chopped walnuts

Olive oil as needed to grease the pan

Heat oven to 375 degrees
Beat eggs. Add to the eggs all other wet ingredients except olive oil. No need for a mixer just stir till combined. In a separate bowl mix together the almond flour, baking soda and baking powder. Add the wet and dry ingredients together then add the raisins, walnuts and coconut. Stir. Grease muffin tin with olive oil (I poured a little in each muffin hole and that worked well) Divide evenly into muffin pan. Bake at 375 for 18 minutes. Store in the refrigerator for longer lasting muffins. Enjoy and post comments or modifications.

~ Coach Tiffany

Paleo Almond Pumpkin Muffins

Paleo Almond Pumpkin Muffins

Death by… 10 meters

10 meter run on the min every minute add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute, or run 10,20,30,40,50… Either way, you are to add 10 meters each round until you can no longer continue.

The first time I saw this wod was at CrossFit Endurance and Coach Max has the record with 210 meters in under a minute.
3.2.1 GO

Ya its HARD!

“No, it doesn’t ever get easier. You wouldn’t want it to either.” ~ Greg Glassman

People always say “CrossFit is HARD”, “Eating healthy is HARD”, “Preparing and packing my food is HARD”. Well guess what… they are right! It is HARD. That’s the beauty of it. During almost every WOD I have to continually talk myself through it because my first instinct is to stop and quit. That would certainly be easier. But then I remember how good I will feel afterward and I get through it. If intense training and eating healthy was easy then everyone would do it. Easy is average and average is overweight, on the couch or in front of the computer 95% of the time. Easy and average is a recipe for chronic disease because what is “easy” most of the time is unhealthy. It is those of us that expect more and strive to be more than average that can reap the rewards of accomplishing something HARD. What is the reward of doing something that requires no effort at all? Do you even remember that you did it? Compare that to the reward of a sub 3 minute FRAN or a spot on the Leader Board. How about the reward of wearing a bikini or buying clothes in a size you haven’t been in since High School? What about the reward of never having to take prescription medication? If these are the rewards of what is HARD then count me in. I know if I show up and don’t quit I will reap the rewards of CrossFit. Why would you ever want it to get easy?



Coach Tiffany

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