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  • 5th Annual Fire & Ice Timeline, Recap, Results, and THANK YOU's

    WHAT AN INCREDIBLE WEEKEND!! The 2019 Fire & Ice Competition is in the books and it was an amazing day!! Friday, May 17 th, 6:30pm – 9:30pm: Judges Meeting & Setup Evening classes were just finishing up as our incredible group of volunteers started showing up to make the final preparations for the next days festivities. Coaches Chris Stasik (Head Judge) & Chris Kern (M.C.) briefed the judges on the workouts. They went over the movement standards on the 3 main WODs plus the Floater and answered questions to make sure all the judges were on the same page, while other volunteers started organizing the equipment and getting the gym ready for the start of the ....

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  • "Murph" Next Week - Programming: Week of May 20th - 25th, 2019

    Next Monday, May 27 th , 2019 is Memorial Day, and you know what that means!! THAT’s RIGHT, we have the honor and privilege of doing the Hero WOD, “Murph”. For those of you who don’t yet know, “Murph” is the very first Hero WOD named after Navy Seal, Lieutenant Michael Murphy, who fell in the line of duty during the war in Afghanistan in 2005. He was awarded the Medal of Honor , the highest honor the United States Military has to give, as well as a Purple Heart, for his actions. We are proud of the strong relationship CrossFit has had since the very beginning with the armed forces who have always had a tradition of excellence when it ....

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  • Every Day is Different at WildFire CrossFit

    One of the founding principals of the CrossFit Philosophy is that our workouts are constantly varied. What that means is that every day, we are changing things up. From the exercises we do, the time domains and intensity levels, the rep schemes, and even that day’s focus, changes daily. One thing that stays consistent is that, on average, 4 out of 5 days each week we are going to do a warmup, some sort of strength, and then the WOD, or, Workout of the Day. While there is consistency to this, it still gives us a lot of leeway to change things up too. Usually when we do strength work, it will be a certain number of sets and reps, an EMOM, where we do a certain number ....

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  • Preparing You for "Murph" on Memorial Day at WildFire CrossFit!

    Memorial Day is in 2 weeks, and at WildFire CrossFit, we are going to celebrate with a Hero WOD. In fact, not just any Hero WOD, we are going to do THE Hero WOD, “Murph”. Hero workouts are named after fallen members of the military and first responders to honor the sacrifice they made. These workouts are longer, heavier, and more challenging than most of the workouts we do daily, and “Murph” is where it they all started. Named after Lieutenant Michael Murphy, a Navy Seal, was killed in Afghanistan in 2005 during operation Red Wing. He put himself in a position, knowing he would be under heavy enemy fire, to get a radio signal so he could call for ....

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  • Programming: Week of May 13th - 17th, 2019

    REMINDER:
    The 5 th Annual Fire & Ice Competition is this Saturday, May 18 th , at WildFire CrossFit. Since all classes will be cancelled that day, come on in and watch Teams from all over Arizona battle it out! Competition begins at 8am and there will be food trucks, sponsor and vendor tents, and all kinds of FUN!
    Programming: Week of May 13 th – 17 th , 2019
    Monday, May 13 th , 2019
    Warm Up:
    Line drills Bear Crawl Crabwalk Broad jump Side shuffle & more 😊 PVC Pullovers & Shoulder & Chest Stretches Strength:
    Shoulder press: 3-3-3-3-3 Dumbbell bench press: 8-8-8-8-8 WOD
    : 10 Rounds For Time of 20 Push Ups ....

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  • Happy Mother's Day from WildFire CrossFit

    Mom’s, HAPPY MOTHER’s DAY!! Have a GREAT Day and an AWESOME weekend! Just in case you need to get away, we have a FULL schedule of classes this weekend at WildFire CrossFit Saturday, May 11 th , 2019
    7am – CrossFit Endurance 8am – CrossFit Kids & Teens 9am – CrossFit Friends & Family: Open to the Public-All skill levels welcome!! 10am – THROWDOWN 11:15am – Olympic Lifting Sunday, May 12 th , 2019 –
    Mother’s Day!

    9:30am – CrossFit 10:45am – Mobility & Recovery Open Gym until 12:30am ....

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  • Programming: Week of May 6th - 11th, 2019

    Programming: Week of May 6 th – 11 th , 2019

    Monday, May 6 th , 2019 Warm Up:
    2 rounds Row: 50m legs > 50m trunk > 50m arms >100m full 10 Good Morning 10 side lunges 10 standing straight leg into donkey kick 10 jumping pulls ups hold at the top 1 sec. Strength
    : 20 Min E2MO2M - Every 2 Min on the 2 Min 3 deadlift @ 80% & 12/10 cal row WOD
    : 100 Pull ups Every minute do 4 box jumps @ including the start Tuesday, May 7 th , 2019 Warm Up
    : 400m Run into bring sally up front rack empty bar Burgner warm up Strength
    : Hang Clean + Front Squat + Clean 1-1-1-1-1-1 WOD
    : AMReps 12 mins (2,6,10,...): Power Cleans135/95 ....

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  • Programming for Monday, May 6th, 2019

    As always we've got a great week ahead for you at WildFire CrossFit! We are going to post the rest of the week of programming tonight, for now we just want you to focus on today, cuz it's a good one. The Strength/Endurance is a 10 Round E2MO2M. In other words, every 2 min in the 2 min. You will be doing 3 Deadlifts at 80% of your 1 Rep Max followed by 12/10 Cal Row. Quite simply, the faster you go the more rest you will have each round. The WOD today is going to be a great prep for the upcoming Memorial Day workout, "Murph". Today , we are doing 100 Pull Ups for time. The kicker is that every min on the min, starting with "Go" (or "Work" if you are in Coaches Rachel ....

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  • Programming: Week of April 29th - May 4th, 2019

    Programming: Week of April 29 th – May 4 th
    Monday, April 29 th , 2019

    Warm Up:
    4 Rounds of Tabata (20-sec On & 10-sec Off) Single unders Hollow hold Penguins Plank
    Strength
    : Front Squat 10 @ 40% | 10 @ 50% | 8 @ 60% 8 @ 70% | 8 @ 75% | 10 @ 60% WOD
    : 5 rounds for time of 10 Thrusters, 95/65 lbs 15 Double Unders 20 AbMat Sit-ups Olympic Lifting for Monday

    Power Snatch + Hang Squat Snatch + Overhead Squat: 1-1-1-1-1 Clean Pull: 3-3-3-3 Tuesday, April 30 th , 2019

    Warm Up: 3 Rounds of
    100m run 10 Lunges 10 Push ups 10 Bodyweight Russian Twist

    Strength
    : Bench Press 10 @ 40% | 10 @ 50% | 8 @ 60% 8 ....

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  • Programming: Week of April 22nd - 27th, 2019

    Programming: Week of April 22 nd – 27 th










    Monday, April 22 nd , 2019
    Warm Up:
    Line Drills Burgner C&J Warm Up
    Strength:
    Squat Clean 2-2-2-2-2 WOD:
    For Time, Reps of: 1-2-3-4-5-6-7-8-9-10 Clean & Jerk 155/105 With 1 round of Cindy in after each 5 Pull ups 10 Push ups 15 Air Squats Olympic Lifting Programming for Monday
    Push Jerk & Split Jerk 1-1-1 Tempo Back Squat : 4-4-4-4-4 (4-sec Down, then, Explode Up) Tuesday, April 23 rd , 2019

    Warm Up:
    400m med ball run Then: 2 Rounds of 10 MDB goodmorning 10 MDB Cossacks lunges 10 Leg swings ....

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