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  • Programming: Week of November 11th – 16th, 2019


    Programming: Week of November 11 th – 16 th , 2019

    Monday, November 11 th , 2019

    Warm Up:
    Core Grinder WOD:
    Loredo 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his ....

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  • Anniversary Celebration this Saturday, November 9th at 6:30pm at WildFire CrossFit


    Anniversary Celebration this Saturday, November 9th at 6:30pm at WildFire CrossFit
    This Saturday, November 9 th at 6:30pm, you are invited to the Anniversary Celebration and Awards Ceremony at WildFire CrossFit! Join us and help us celebrate 7 incredible years of Fitness Family & FUN! It’s the incredible relationships people have built that makes this community so special. People who choose to work together and push each other to be stronger, faster, more confident, and their very best! The Anniversary Party is our opportunity to get out of our gym clothes and celebrate all the amazing accomplishments of our Members and honor the dedication of the Coaches who ....

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  • Programming: Week of November 4th - 9th, 2019



    Programming: Week of November 4 th – 9 th , 2019

    Monday, November 4 th , 2019

    Strength
    : Deadlift: 5 Rep Max WOD:
    You Choose Power
    In 4 Min, Complete 1 Round of 12 Deadlifts, Rx (115/75) Rx+ (135/95) 9 Thrusters, Rx (115/75) Rx+ (135/95) 6 Lateral Burpee Over Bars Max reps in remaining time Row Calories Speed
    In 4 Min, Complete 3 Rounds of: 12 Deadlifts, Rx (95/65) Rx+ (115/75) 9 Thrusters, Rx (95/65) Rx+ (115/75) 6 Lateral Burpee Over Bars ~Then: Max reps in remaining time Row Calories Tuesday, November 5 th , 2019

    Strength
    : Run 1 mile For Time WOD
    : Complete as many rounds as possible in 20 mins ....

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  • You can do it, just do what you can do!

    Do what YOU can do Today at WildFire CrossFit, we have a great workout for you that’s also very challenging. This is one of those handful of workouts that you will be extremely proud of yourself for doing, whether you complete all 30 rounds or not. Just like many of the workouts we do at WildFire, where there’s a will, there will be a way for you to get through it. “Spookyman” 5 Goblet Squats 3 Wall Walks 1 Turkish Get up At first glance, there’s nothing crazy about the exercises themselves except the total number of rounds. It adds up quick though, so the first key to surviving SpookyMan is to settle in, stay positive, and just keep ....

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  • Programming: Week of October 28th - November 2nd, 2019

    Programming: Week of October 28 th – November 2 nd , 2019
    Monday, October 28 th , 2019

    Strength
    : Every 1 min for 10 mins 2 Squat Snatches, pick load Use a challenging weight that needs work or stay lighter and work perfect pull under the bar WOD:
    “Nicomanda” Complete as many rounds as possible in 20 mins of: Run, 400 m 7 Squat Snatches, 135/95 lbs Max Rep Ring Dip “Nicomanda” Intermediate Complete as many rounds as possible in 20 mins of: Run, 400 m 7 Squat Snatches, 115/75 lbs Max Rep Ring Dip If rings are to challenging, use the paralletes to get good max reps with a greater depth in your dip . ....

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  • Programming: Week of October 21st - 26th, 2019


    Programming: Week of October 21 st – 26 th , 2019
    Monday, October 21 st , 2019

    Strength
    : Shoulder Press 3-3-3-3-3-3-3 4 of these sets need to be challenging pushing 75-85% WOD:
    21-15-9 reps, for time of: Row Calorie Handstand Push-up Tuesday, October 22 nd , 2019

    Strength
    : Every 1 min for 12 mins, alternating between: 3 Strict Pull-ups Banded Sprint, 25 secs With banded sprints the focus is on fore foot drive. With the band placed at the hips you'll have a forward lean away from the rig. This will help follow through during the wod to lean into your run using your forefoot to catch you. WOD
    : For time: Run, ....

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  • Evolving together at WildFire CrossFit

    As you know, the programming at WildFire CrossFit is based around the CrossFit philosophy of constantly varied functional movements performed at high intensity. While all the Coaches get to give their input at times, Coaches Damian and Tiffany do most of the programming, and quite frankly, they are awesome at it! Each day we get workouts that are challenging, creative, and while they may not seem it while it is going on, they are a lot of fun! It’s usually the workouts that suck the most while you are doing them that you can be most proud of later. And let’s face it, you get out of it what you put into it and putting more into it is how you evolve as an athlete. ....

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  • Programming: Week of October 14th - 19th, 2019


    Programming: Week of October 14 th – 19 th , 2019.
    Monday, October 14 th , 2019

    Strength
    : Deadlift 5-5-5-5-5 WOD:
    For Time 200M Run 27-21-18-15-9-6 Wall Ball 20/14 Box Jumps 24/20 Tuesday, October 15 th , 2019

    Strength
    : Back Squat 5-5-5-5-5-5 Endurance: Row 1000 m WOD
    : 5 rounds for time of: 8 Alternating Pistols 7 Toes-to-bars 6 Alternating Dumbbell Snatches, 50/35 lbs Wednesday, October 16 th , 2019

    Strength
    : Every 1 min for 8 mins, alternating between: Handstand Walk Practice Muscle Up Progression WOD
    : “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 ....

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  • The 2020 Open is underway...Schedule your Heat Time HERE

    The 2020 CrossFit Games Open Season is officially upon us and it’s going to be a GREAT Season! Heat times have been posted and you can CLICK HERE to schedule your time. The main event, as always, will be Saturday at 10am and, if you can make it, we would love to have you, because it is a lot of FUN…Athletes, no matter what their team color, cheering each other on to give it their very best, loud music, yelling and screaming, and incredible performances happening all over the place. If you can’t make the Saturday time, it’s all good, we’ve got you covered with a variety of other options so please CLICK HERE to schedule your time, even if ....

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  • Programming: Week of October 7th - 12th, 2019

    Programming: Week of October 7 th – 12 th , 2019
    Monday, October 7 th , 2019

    Strength
    : Dumbbell Bulgarian Split Squat 5-5-5-5-5-5-5 WOD:
    7 Min AMRAP of 3 Strict Handstand Push-ups 10 Front Rack Lunges, 95/65 lbs Run, 100 m Tuesday, October 8 th , 2019

    Strength
    : Every 1 min for 12 mins, alternating between: Run Sprint, 100 m Plank Hold, 30-sec 5 Weighted Jumps, 25/10 lbs WOD
    : For 3 cycles: AMRAP in 3 mins of: 3 Dumbbell Devil Press, 50/35 lbs 10 Air Squats 30 Unbroken Double Unders Rest 1 min between each cycle. For each cycle restart the AMRAP. Wednesday, October 9 th , 2019

    ....

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