in Phoenix - WildFire CrossFit RSS Feed




  • Memorial Day Weekend Ahead - Full Schedule of FUN!!


    It's Memorial Day Weekend, and before we Honor the Brave with "Murph" on Monday, we have a FULL schedule of classes for you at WildFire CrossFit!!
    On Monday, May 28th, Memorial Day Schedule:
    Classes at 7:30am & 9am Saturday, May 26 th , 2018
    6:30am – CrossFit Endurance
    8am – CrossFit Kids

    9am – CrossFit Friends & Family 10am – THROWDOWN 11:15am - Olympic Lifting Sunday, May 27 th 2018
    9:30am – CrossFit 10:45am – Mobility & Recovery Open Gym until 12:30pm REMEMBER to get your “Murph” t-shirt and wear it with pride on Monday, May 28 th !
    ....

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  • 2018 Fire & Ice Challenge at WildFire CrossFit Recap

    The 4 th annual Fire & Ice Challenge is in the books and it was an AWESOME event! On Saturday, over 160 CrossFit Athletes from Affiliates, all over the state of Arizona, converged at WildFire CrossFit, in North Central Phoenix, for the 4 th Annual Fire & Ice Challenge. The weather was perfect for late May in Arizona. By 7am athletes were beginning to arrive and as the tents were going up out front, athletes started to stream into the gym to check their teams in for the event. Teams consisted of 2 Men & 2 Women who competed in either the Rx or the Scaled Division. Gypsy Cup Coffee arrived early to serve athletes and spectators their morning coffee. By 8 ....

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  • Programming: May 21st - 25th


    Monday, May 21 st 2018
    Warm Up
    : 3 Rounds Of 100M Run 10 Pull Overs 10 Overhead squats 10 Good Mornings 10 Lunges 10-Sec Squat Stretch Strength
    : Snatch Balance + 2 Overhead Squat 1-1-1-1-1 WOD
    : For time Run, 800 m 30 Snatches, 95/65 lbs Run, 800 m 30 Overhead Squats, 95/65 lbs Run, 800 m 30 Thrusters, 95/65 lbs Tuesday, May 22 nd 2018
    Warm Up
    :500m Row 10 Glute Bridges 10 Deep Lunges 10 push up to down dog 2 Rounds including the row Strength
    : Deadlift 5-5-5-5-5 WOD
    : “Clean Up Fran” 21-15-9 reps, for time of: Power Clean, 135/95 lbs Pull-up Wednesday, May 23 rd 2018
    Warm Up
    : Jump Rope 3 ....

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  • Good vs GREAT at WildFire CrossFit

    At WildFire CrossFit, we believe in Coaching good form and technique in every exercise we program. During class, we use the triage method while circling the gym. First, our goal is to make sure everyone is moving safely, then, we work on increasing each athlete’s efficiency. As we have evolved as a fitness community, our athletes do a great job of working together to help each other move through exercises safely, and that gives us the ability to work on increasing the efficiency. This brings me to the point of this article, and that’s talking about Right vs More Right. Take the squat for example. Any athlete who has gone through the Baseline workout has ....

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  • Back Squats Today! - Programming: May 14th - 18th



    This week at WildFire
    we have all sorts of FUN in store for you! In addition to a great week of programming, we get to cap it off with the 4 th Annual Fire & Ice Challenge at WildFire CrossFit! Join us as we get to host Teams of CrossFit Athletes from all over Arizona who are ready to step up to the challenge. Each Team consists of 2 Men & 2 Women who will participate in 4 Events plus a Final for the Top 4 Teams in the Rx & Scaled Divisions. REMINDER
    : All Classes this Saturday (May 19 th ) will be cancelled, so, come out and watch this awesome event! Today at WildFire CrossFit…
    It’s always great to start the week with ....

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  • Drink Water & Perform Better at WildFire CrossFit

    It’s the end of Spring, and you know what that means. While most Americans are still enjoying cooler temperatures, here in the desert, we are already seeing triple digits, wearing as little as possible, and being careful not to burn exposed skin when we get into a hot car. In many parts of the world, clean drinking water is in short supply. Here in America, even though we have access to plenty of the best water available, it’s still the second most popular drink behind soft drinks and sodas. Our bodies are made of almost 60 percent water, so it only makes sense that staying hydrated will help our body work better. As the heat goes up, we need to drink more to stay ....

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  • Programming: May 7th - 11th

    Monday, May 7 th 2018

    Warm Up
    : 400m Run 30 Sec Squat Hold/10 OHS w/ pvc 30 Sec Handstand Hold/10 Down Dog-Up Do with push up 10 V-ups 2 rounds (without the run) Strength
    : 1 RM OH Squat (warm up 5-3-1-1-1) WOD
    : 2 WODs with a 5 min rest in btw 15-12-9 Air Bike Cal - Toes To Bar - HSPU Rest 5 min 15-12-9 Row Cal - Ring Dips – Wall Balls Tuesday, May 8 th 2018
    Warm Up
    : Run 200m with Jump Rope 10 Good Mornings 10 Deep lunges 10 Plank Shoulder Taps 1 Round then: Warm Up WOD
    : As many reps in 5 mins as you can of: Row, 1000 m Double Under Strength
    : Shoulder Press ....

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  • April 30th - May 4th Programming - Memorial Day "Murph"

    We have another great week of workouts, including an awesome prep for "Murph" which is coming up on Memorial Day, May 28 th . Formerly known as “Body Armor”, it was renamed “Murph” and became the first Hero workout CrossFit used to honor the bravery and sacrifice of Lt. Michael Murphy who gave his life protecting our freedom in Afghanistan back in 2005. It has become a tradition in the greater CrossFit Community that we do “Murph” every Memorial Day and this year is no different. “Murph” For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run And since we are doing a Hero WOD at the end of May, we figured we ....

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  • The Weekend Evolution - Today at THROWDOWN

    We have always loved weekends at WildFire CrossFit! Much like our other programs, the weekends at WildFire CrossFit have evolved into what they are today, a full schedule of classes with something for everyone. It used to be that we only had one class, at 9am on Saturday. Much like the current 9am class, it has always been free and open to the public and we encourage our members to invite their friends and family. We began doing partner and team workouts when the classes got busy and that tradition lives on today. First we added and Olympic Lifting class, then, Open Gym and Mobility on Sundays and now we have a full schedule with plenty of options to train for everyone, ....

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  • Rope Climbs Today - Great Week Ahead...

    Today, among other things, we are going to be working on Rope Climbs. While you may think, the Rope Climb was just an exercise used to torture kids in gym class, it’s actually an important skill to have for survival. Sure, nobody plans to be stuck on a cliff or down in a hole, however, it sure would be nice to know how to climb a rope if there was one that could get you to safety! Today we are going to teach you the skill of climbing a rope by using your feet to hold on. It’s very important to wear long socks, pants, or even shin guards to prevent rope burn which will happen if you don’t cover your shins. Property footwork can be learned, grip ....

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