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2120 E. Rose Garden Lane
Suite C1

Phoenix, AZ 85024

(480) 626-0905

  • OLYMPIC LIFTING
    OLYMPIC LIFTING
  • METABOLIC CONDITIONING
    METABOLIC CONDITIONING
  • GYMNASTIC MOVEMENTS
    GYMNASTIC MOVEMENTS

Welcome To Wildfire CrossFit

Welcome to Wildfire CrossFit Phoenix, AZ! CrossFit is a fitness program like no other. It develops all ten areas of physical fitness using functional movements that are constantly varied and performed at high intensity. What does that mean for you? We combine weight lifting, cardiovascular endurance, body weight movements, and flexibility to offer a professionally coached program that produces results, never gets boring, and creates a strong community of people who work together to improve their lives through fitness.  Whether you’re looking to start your first fitness program, or are a seasoned athlete looking to improve performance, Wildfire CrossFit in Phoenix is for you. 

What's Happening at Wildfire Crossfit

  • August Events & Thursday WOD
    August Events & Thursday WOD

    Tomorrow we begin a new month and as usual at WildFire CrossFit we have a lot of great things happening. We offer a wide variety of events so that the members of this awesome Community have a well rounded program and plenty to help them reach their fitness goals. We want you to take advantage of as many of these events as you can because in addition to making you a better athlete they will give you the chance to get involved with the rest of the WildFire Community.

    On Monday, August 4th at 7:30 pm we have our Group Baseline. This is an opportunity to test where you in your level of fitness. If you have never done the Baseline workout or have not done it for a few months, please come in to test where you are today.

    On Thursday August 14th at 7:30 pm we will have our monthly Skill Clinic Series on the Pull Up. We will cover kipping and butterfly pull ups as well as developing your strength for strict pull ups. This is an essential bodyweight exercise that can always be improved. This is a free seminar and you are welcome to bring guests.

    On Monday August 18th at 7:30 pm we will have our Fuel Your Fire Nutrition Seminar. Athletes will have the chance to learn the basics of the Paleo and Zone nutrition program as well as learn how to eat to perform better in the gym, lose weight, and for life. This is a lifestyle that can have a major impact on your overall fitness goals.

    On Wednesday, August 20th at 6:15 pm at Total Lifestyle Chiropractic Coach Don Wong and Dr. Chris Bonin will be giving their monthly Mobility Seminar series on the Lower Back. They will teach you how to reduce injury as well as self assess any issues in an area that is important to every athlete out there. They will offer tips on mobility exercises to stay loose during workouts and what to do when issues present themselves. This is a free seminar and all are welcome to attend.

    On Saturday, August 30th we will be heading up to Prescott for the Hotshots 19 memorial workout. I guarantee this is an event you do not want to miss. Last you over 40 of us went up North to honor the brave men who gave their live in protection of their community. There will be a few hundred people participating in this event. Whether you are doing the workout or are just coming up to cheer on the members of the WildFire CrossFit Community it is going to be a lot of fun and a day packed with emotion, excitement, and a lot of great people. The gym will be closed so join us for some cooler weather and a great chance to be part of one of the greatest CrossFit events you will ever experience.  

    In addition to these great events we have some new class times. Every Friday morning at 5:30 am we will have our CrossFit Express class. This is open to all WildFire Members. We will be doing Yoga with Nicole on Sunday, August 20th & 24th at 1 pm. Our endurance program meets every Saturday at 6:30 am. On Saturday August 2nd & 16th we will meet at Paradise Valley Community College Track. On Saturday, August 9th we will meet at Cholla Trail on the East side of Camelback and on August 23rd we will be meeting at Shaw Butte Trail.

    Mark your calendar and plan on attending everything WildFire CrossFit has to offer. Be a part of this Community that will help you go Beyond Just Fitness!

    Thursday, July 31st 2014

    Strength: Front Squat Sprint Work
    10-10-5-5-3-3
    100M Row Sprint after each set

    WOD: 15 Min AMRAP
    20x Deadlift S-95/55 Rx-115/75 Rx+-135/95
    15x Clean
    10x Front Rack Lunge
    5x Push Press
    200 M Run

  • What is Intensity? How Do I Use It?
    What is Intensity? How Do I Use It?

    By: Coach Jason Sanders

    The dictionary defines intensity as 1. the quality or condition of being intense. 2. Great energy, strength, concentration, passion, etc…. as of activity thought or feeling. We witnessed great examples of intensity in the CrossFit Games particularly Rich Froning on the last day of the event.  His focus was laser sharp, his was determined, he was intense. Froning was mentally ready and physically prepared to earn his fourth consecutive title at the games. These amazing top level athletes do not simply show up intense at competitions they use intensity in all aspects of their training. As an athlete you will reach your goals faster, get stronger, you will become quicker, hit more PR’s and destroy more WOD’s if you approach every workout with intensity.

    Great time and effort goes into our programming to make it constantly varied functional movements performed at high intensity. The design of class itself moves athletes from relatively low intensity in the warm up to higher in the strength/skill and highest intensity during the WOD. The physical intensity is provided for you in our programming it is up to each individual athlete to bring your own mental intensity to each workout. Intensity needs to begin in the warm-up. The warm-up is the perfect time to focus your mind on class and on paying close attention to the proper mechanics and standards of the movements. Do not simply go through the motions, be intense and focused on your movements use this time to really improve your form.  As the strength begins use the first couple sets to focus on form for that particular movement. I personally do it every set and I use a detailed mental checklist from start to finish. For example for the squat it starts with step under the bar, place it on my back and grip it evenly, take a step back, keep my weight in my heels, push my hips back and down, get below parallel, push through my heels, keep my knees over my toes, keep my chest high, squeeze my glutes, reach full extension, repeat, and safely rack the bar. I focus on each rep with this intensity. As I get closer to the last set or PR attempts I take time to mentally visualize myself performing the lift successfully several times. This means I’m taking time for myself to become intensely focused on one thing I’m blocking out all distractions and even my friends at the gym. I will remain intensely focused on this one event until the rep is completed. Now we come to the highest intensity in the WOD. I guarantee you that your mind will push your body much farther than it thinks it can go. This is the time to be the most intense in class. When that buzzer sounds complete mental and physical intensity is mandatory. There is no room in your head for life’s other responsibilities, worry, doubt, fear, or hesitation.  Take a couple moments before the buzzer to settle your mind and become the most intense you’ve been all day. Set a goal before the WOD, pick an athlete whose times are close to yours and make it your mission to be faster than they are. Your intensity will be tested as you become tired and you will maintain it because you know your mind will push your body places it thought it would never go. You will destroy this WOD! Push yourselves, have fun, be intense, release your inner Froning and you will surpass your goals.

    Wednesday, July 30th 2014

    Warm Up: Junk Yard Dog and Agility Drills

    Strength: 3 Position Snatch
    Hang> Above the Knee> Ground
    3-3-3-3-3-3

    WOD: Tabata x 2
    Double Tabata: Power Snatch (75#/45#) & Double Unders
    Double Tabata: Snatch Grip Deadlift (115#/75#) & Box Jumps

  • Tuesday Workout

    Tuesday, July 29th 2014

    Warm Up: False Grip Ring Row >Head Through > Into Dip

    Strength: Pull Ups & Ring Dips
    x 5 Rounds of Max Effort

    WOD: 3 x 4
    4 Min AMRAP
    20 Cal Row
    Max Effort Push Press
    1 Min Rest
    4 Min AMRAP
    400M Run
    Max Effort Goblet Squats
    1 Min Rest
    4 Min AMRAP
    100x Double Unders
    Max Effort Pushups

  • 2014 Reebok CrossFit Games
    2014 Reebok CrossFit Games

    This weekend almost 20 members from the WildFire CrossFit Community went to Carson, CA to watch the 2014 Reebok CrossFit Games. Over 40 Men & 40 Women from all over the world competed in 13 events over 4 days to win the title of “Fittest on Earth”. In addition to the individual competition, over 40 teams of 6 athletes (3 Men & 3 Women) worked together for a chance to win the Affiliate Cup. These athletes went through everything from an ocean swim, running, and rowing to Olympic lifting, gymnastics skills, and pure strength work for an extremely challenging competition. The competition hit on several different time domains as the workouts lasted anywhere from under a minute to over 30 minutes. This was one of the most exciting CrossFit Games competitions to date and we were thrilled to be able to see it in person.

     

    Rich Froning had to come from behind to win his 4th straight CrossFit Games title by dominating on Saturday night and Sunday. Camille Leblanc-Bazinet won her 1st title by showing what consistency was all about. She only won 1 event but she averaged just under 8th place over all 13 workouts. Finally, CrossFit Invictus won the Affiliate Cup by showing what teamwork and mental toughness was all about. There were many other outstanding performances including

     

    Overall the best part about the competition came down to what many of us love most about CrossFit...COMMUNITY! Fans cheered on their favorites to win and cheered louder for athletes who were struggling to finish. This is the only sport in the world where the athletes go cheer on their fellow competitors to finish their event. My favorite moment of the entire competition was during the Friday night event. Neal Maddox took off his gloves and gave them to another athlete who had ripped his hands and was struggling to finish. This is just one of many instances of sportsmanship and comradery that are unparalleled in the sport world.

     

    All in all it was an amazing weekend and I was thrilled to be able to share it with some of the people who mean the most to me. It was a demonstration of hard work and perseverance and the evolutions of this event and the sport of CrossFit has been staggering. As the popularity of CrossFit increases, everyone from the athletes who’s goal is to stand on the podium at the CrossFit Game to the person who just want to improve their lives through fitness and nutrition, will have something to drive them. Every step of the way the Wildfire Crossfit Community will be there to help show people how they can go BEYOND JUST FITNESS!

     

    Monday, July 28th 2014

    Warm Up: 400M Run or 500M Row then…
    10x Deep Air Squats
    10x Bench Dips
    10x 4 Count Flutter Kicks
    10x Push Ups
    x 3 Rounds

    Strength: Clusters
    Squat Clean into a Thruster
    3-3-3-3-3-3

    WOD: 10 Min AMRAP
    5x Thrusters
    10x Bar Over Burpees

  • The Endurance Hike is a great way to start your Saturday!
    The Endurance Hike is a great way to start your Saturday!

    One of the programs that we are excited about at WildFire Crossfit is the endurance program. Every Saturday morning at 6:30 am we alternate between the PVCC Track and one of the Mountain trails in the area. Tomorrow we will be meeting at 6:30 am at Squaw Peak which is one of the best hikes in the Valley.

    The philosophy of “Constantly Varied” exercises performed at high intensity is one of the reason why CrossFit works so well. In our CrossFit classes throughout the week, we hit on every area of physical fitness. From the warm up, through the strength, and into the workout of the day, we work pretty much every muscle in your body every single day. As well as this works, if your goal is to become an elite athlete, you need to add additional training into your workout regimen. Strength, Endurance, Technique Work…these are all great additions and will help you keep it fresh and keep moving in the right direction.

    The Hike is a great way to build your endurance. Many professional athletes use hill work, sprints, and stairs as a training method to improve. The hike really combines these methods and because of the terrain it is also a great way to increase your agility, coordination, and balance. As you build your cardiovascular endurance through the hikes and sprint work on Saturdays you will also notice an improvement in your power and stamina. Ultimately, it is a great overall addition to your fitness program. Plus, it is a beautiful way to start your Saturday as the views from most of the local area mountain trails, including Squaw Peak, are spectacular.

    Don’t wait! Meet up with other members of the WildFire Crossfit Community tomorrow for a great start to your Saturday and a great addition to your fitness program!

    Friday, July 25th 2014

    Warm Up: 1 Min Jump Rope
    20x Double unders without a Rope
    10x Jumping Pull Ups
    90 sec Calf Stretch/Foam Roll
    x 3 Rounds

    Strength: Holds
    Handstand Hold
    L-Sit
    Hollow Hold
    Ring Hold
    Bar Hang

    WOD: Farmer “Annie”
    50x – 40x – 30x – 20x – 10x
    Double Unders & Sit Ups
    Farmers Carry After Each Round

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YOUR FREE INTRODUCTORY WEEK

480-626-0905

Latest News

  • GROUP BASELINE – Monday, August 4th 2014 at 7:30 pm

    The Baseline workout is a benchmark workout that will give you an idea of where you are in your level of fitness. We use simple bodyweight exercises to test your physical abilities. We retest the Baseline to give you the opportunity to see where you progress over time.

  • Yoga Class – Sunday, August 10th 2014 at 1 pm

    Come experience the power of Yoga for relaxation and mobility. This is a great way to add some recovery into your program after a long week of training. This is a FREE class and perfect for athletes who are either brand new to Yoga or experienced with the discipline.

  • Skill Clinic: Pull Ups – Thursday, August 14th at 7:30 pm

    This month our Skill Clinic Series will focus on the Pull Up. We will cover Kipping & Butterfly Pull Ups as well as learning how to develop strength for Strict Pull Ups. The Pull Ups are a bodyweight movement that is essential to any fitness program. Learn how to perform this movement safely and efficiently.Get into WildFire for this FREE seminar.

  • Fuel Your Fire Nutrition Seminar – Monday, August 18th at 7:30 pm

    Nutrition is an essential part of your fitness program. It doesn’t matter how much your work out if you don’t eat right. Fuel Your Fire will teach you the basics of the Paleo and Zone nutrition program as well as how to eat to perform and eat for life. The best way to make big gains quickly is to have a well rounded program, and nutrition is a big part of it. This is a FREE seminar that you do not want to miss!

  • Mobility Seminar at TLC – Wednesday, August 20th at 7:30 pm

    Join Coach Don Wong and Dr. Chris Bonin at Total Lifestyle Chiropractic for their Mobility Seminar series. They are two of the best out there to teach how the body is designed to move efficiently and giving you tips to increase your mobility and flexibility for overall sports performance. This is a FREE seminar and you are welcome to invite friends and family to attend!

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