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  • Summer Swolestice Part 3 - And the winner is...

    Kids are back in school, the Summer is almost over, and the final event of the 2019 Summer Swolestice is in the books! We had a GREAT time, good food, a few drinks and laughs, amazing company, and a LOT of FUN!! We appreciate everyone who came out to participate, cheer, and help judge. THANK YOU for helping us make this such a great event!! At WildFire CrossFit, it has always been our goal to make sure everyone is included in everything we do, and this event made that happen. We want people who are just getting started with CrossFit be able to participate and have fun working alongside our very best. This year, each event was for partners, and while we had Scaled, Intermediate, ....

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  • Programming: Week of August 19th - 24th, 2019

    Programming: Week of August 19 th – 24 th , 2019
    Monday, August 19 th , 2019
    It’s not often we get the opportunity to come together with the greater CrossFit Community for a great cause. This week, we get 2 such occasions. Most of you already know about Hotshots, this weekend at Captain CrossFit in Prescott, AZ, where we get to honor the 19 brave men who gave their lives protecting their community. Today we get to support Anthony Baca, a Coach from CrossFit Blade who is fighting a rare form of cancer. Anthony is also a father, husband, son, and friend, so please keep him in your thoughts and prayers as he takes on this battle. Here’s his story ....

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  • Programming: Week of August 12th - 17th, 2019

    Programming: Week of August 12 th – 17 th , 2019 Monday, August 12 th , 2019

    Strength:
    Snatch Grip Deadlift 3-3-3-3 3 Position Snatch 1-1-1-1 WOD:
    For 2 cycles: AMRAP in 3 mins of 3 Power Snatches, 95/65 lbs 6 Overhead Squats, 95/65 lbs 9 Lateral Bar Jumps Rest 2 mins between each cycle For each cycle restart the AMRAP Olympic Lifting for Monday
    Back Squat 3 @ 60% | 3 @ 70% | 3 @ 80% 3 @ 80% | 3 @ 80% | 3 @ 80% Tuesday, August 13 th , 2019
    Strength:
    Every 1 min for 10 mins, alternating between: 8 Dumbbell Bench Press, 50/35 lbs 5/3 Strict Chin-ups, pick load For the chin ups you can add weight with a med ball if you ....

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  • Programming: Week of 5th - 10th, 2019

    Programming: Week of August 5 th – 10 th , 2019

    Monday, August 5 th , 2019

    Strength:
    Every 1 min for 12 mins, alternating between: 2 Clean Pulls, 80% 1RM 3 Wide Grip Strict Pull-ups WOD:
    Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, (Rx-50/35 lbs | S-35/20) Bar Facing Burpee Open WOD 18.2A Rx Clean: 1 rep max Tuesday, August 6 th , 2019

    Strength
    : Thruster + Push Press + Push Jerk + Split Jerk 1-1-1-1-1-1-1 WOD
    : “Air Force” 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front ....

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  • Programming: Week of July 29th - August 3rd, 2019

    Programming: Week of July 29 th – August 3 rd , 2019
    Monday, July 29 th , 2019

    Strength
    : Shoulder Press 10 at 40% 1RM | 10 at 50% 1RM | 8 at 60% 1RM 8 at 70% 1RM | 8 at 75% 1RM | 10 at 60% 1RM WOD
    : For time 30 Bear Complexes, 115/75 lbs 12 Min CAP The point of this is intensity. If you need to lower the weight to get under the cap, go for it. That said, when we see you fly through your first 10 reps unbroken, we are going to add weight. Tuesday, July 30 th , 2019

    Strength
    : Dumbbell Bench Press 3-3-3-3-3 Chin Ups 3 Sets for Max Reps WOD
    : For time Run, 800 m -- then -- 2 rounds of: 25 Power Snatches, 75/55 lbs 25 Push-ups -- then -- ....

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  • Programming: Week of July 22nd - 26th, 2019

    Programming: Week of July 22 nd – 27 th , 2019

    Monday, July 22 nd , 2019

    Strength/Endurance
    : 2:30 AMRAP Alternating between: 200M Run & Max Reps Turkish Gets Ups 35/26 200M Run & Max Reps Deck Squats 35/26 WOD:
    20-min AMRAP 1 Rope Climb, 15 ft Run, 400 m max rep Handstand Push-ups Tuesday, July 23 rd , 2019

    Strength:
    Back Squat 3-3-3-3-3 WOD:
    Death By 10 Double Unders & 1 Dumbbell Lunges Every min on the min add 10 reps to the Double Unders and 1 Rep to the Dumbbell Lunges Wednesday, July 24 th , 2019

    Strength:
    Every 1 min for 14 mins, alternate between: 2 Power Snatches, 65% 1RM 5 Box Jumps, 30/24 in ....

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  • Programming: Week of July 15th - 20th, 2019

    Programming: Week of July 15 th – 20 th , 2019
    Monday, July 15 th , 2019
    Strength:
    1 Clean + 2 Front Squat 1-1-1-1-1 WOD:
    3 rounds for time of: 20 Hang Power Cleans, 95/65 lbs 20 Front Squats, 95/65 lbs 20 Push Press, 95/65 lbs Tuesday, July 16 th , 2019
    Strength
    : Split Jerk 1-1-1-1-1 WOD:
    3-min AMRAP x 5 Cycles 5 Toes-to-bars 20 Double Unders 5 Kettlebell Swings, 53/35 lbs 200m 1-Arm Farmers Carry 2 Min Rest After Each Round Wednesday, July 17 th , 2019 Strength:
    14-min EMOM Every Min on the Min, Alternate Between: 10/5 Bench Press, 115/75 lbs 5/3 Strict Pull-ups WOD:
    15-min AMRAP 3 Ring Dips 6 Alternating Pistols 9 AbMat ....

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  • Programming: Week of July 8th - 13th, 2019

    Programming: Week of July 8 th – 13 th , 2019
    Monday, July 8 th , 2019

    Strength
    : Push Jerk + Push Press + Shoulder Press: 2-2-2-2-2-2-2 WOD
    : 12 Min AMRAP Run, 400 m then in the remaining time, AMRAP of: 3 Shoulder-to-Overheads, 155/105 lbs 6 Lateral Burpee Over Bars 90 Double Unders Olympic Lifting for Monday
    Clean Pull 3-3-3 Hang Muscle Snatch 3-3-3 Tuesday, July 9 th , 2019

    Strength
    : Deadlift 3 @ 50% | 3 @ 60% | 3 @ 70% | 3 @ 75% 3 @ 80% | 3 @ 80% | 3 @ 80% WOD
    : 3 rounds, 1 min per station, of: Row Calorie Single Arm Dumbbell Overhead Lunge, 50/35 lbs Alternating Dumbbell Snatch, ....

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  • Level 1 Fitness Test at WildFire CrossFit

    Another Level 1 Fitness Test is in the books at WildFire CrossFit and we have a new group of athletes who earned their Black Band. We are so proud of everyone who came out to participate! Whether you got your Black Band, or got another step closer, you can hold your head high knowing you pushed yourself through a very difficult test. What is the Level 1 Fitness Test? This test is comprised of 8 different exercises, and a WOD, and athletes must pass with a score of 8 out of 11. Each exercise is worth 1 point and the WOD is worth 3 points. That means athletes can miss up to 3 of the exercises, OR, pass all the exercises and miss the WOD to successfully complete the test. ....

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  • Programming: Week of July 1st - 6th, 2019


    **Come Celebrate the 4th of July at WildFire CrossFit** ****Classes at 7am & 9am then,**** ********ENJOY YOUR HOLIDAY!********

    Programming: July 1 st – 6 th , 2019
    Monday, July 1 st , 2019
    Warm Up
    : 800m row Then: 2 rounds of 10 banded leg swing backs 10 banded side lunge 30 sec banded hollow hold 30 sec banded superman Strength
    : 3 Rep max Deadlift WOD:
    10 Min AMRAP 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in Tuesday, July 2 nd , 2019

    Warm Up
    : 3 Min Total L-sit Hang from bar Every drop = 1 Push Up & 50m Run 30 secs each stretch
    Down Dog/Up Dog Deep Lunge ....

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