Holiday Hours

This year’s hours are a bit spread out mainly because Christmas is falling on a Monday annnd I’ll be working on a lot of these holiday days so coverage is going to be a bit difficult. So here we go:

Friday the 22nd: Only one class time with guest instructor Victoria at 930am. No other class times on that day.

Saturday 12/23: Our annual 12 Days of Christmas at 11am!

Monday, Christmas Day: CLOSED

Tuesday, 12/26: 6am Closed, All other times: Normal Tuesday Schedule

Wednesday, 12/27: 5am and 6am Closed, All other times Open.

Monday, 1/1/18: New Years Day Closed

I hope you all have a great holiday season and get some time to spend with your friends and families!

12/18/17
30 Squat Cleans for time (135/95)
Rest 3 mins.
30 Bar Muscle Ups or 50 Pull-Ups for time
Rest 3 mins.
30 Cal Row for time
Rest 3 mins.
30 Back Squats for time (185/125)

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6 Weeks is Here!

Congrats to the 6 week nutrition group! Your 6 weeks is up. I know this challenge could have been very difficult with the holidays and the end of the school semester BUT there have been some very noticeable differences that I have seen. There were a few members out there that look like they made some huge progress during this short time! Our weigh ins and measurements will be tomorrow and I will announce the winner next Wednesday the 20th. The winner will receive a pair of sweet custom Nike MetCons of their choice!

12/15/17
AMRAP 30
50 Sit-Ups
7 Muscle Ups or 15 Strict Pull-Ups
then
9-7-5
Over the Bar Burpees
Squat Cleans (165-185-225/115-135-155)
then
50 Sit-Ups
7 Muscle Ups or 15 Strict Pull-Ups
then
5-7-9
Over the Bar Burpees
Squat Cleans (225-185-165/155-135-115)

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Weigh In Time!

Don’t forget 6 week challenge guys! We’ll be weighing and measuring this Friday to see who made the best progress. Hope you all are ready!

12/13/17
Push Press
4×6
Split Jerk
4×1

AMRAP 12
Ascending by 3s
Toes to Bar
Power Clean and Jerk (155/105)

Performance Team
5 Rounds
10 HSPUs
10 Dumbbell Squat Cleans
10 Chest to Bar Pull-Ups

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Have you tried our Weightlifting class?

We are always happy to see some new faces in our Tuesday/Thursday Weightlifting class. If you’ve been doing classes for a while and have grown to enjoy the barbell movements maybe the next step to become technically better and stronger is to jump in to our 530pm Weightlifting class held every Tuesday and Thursday. Focused work on both the Clean and Jerk and the Snatch will not only obviously make you better at those movements but they will help you move more efficiently in our conditioning pieces that you see in our other day to day classes. Give 530 a go and see if it’s a good fit for you!

12/12/17
4 Sets
10 Ring Dips
10 Back Rack Walking Lunges

2 Rounds
50 Wallballs
30 Box Jumps
3 Rope Climbs

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MetCons Await

Those that took part in our 6 week challenge, get ready! We will be finishing our challenge this Friday with body weight and measurements. The most improved once again will receive a pair of custom Nike MetCons. Just in time for the new year!

12/11/17
AMRAP 10
10 Burpees
20 Sit-Ups

4 Rounds
25 Cal Row
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Push Jerks
1 Overhead Squat
(205/145)

Performance Team
Gymnastic “Clusters”
Do 3 Strict Pull-Ups rest 10 seconds then repeat until you can no longer complete 3 unbroken
Do 3 HSPUs rest 10 seconds then repeat until you can no longer complete 3 unbroken

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Get the Word Out

This Saturday the Las Cruces Fire Department is holding its first of two practice agility workshops. The workshop will allow anyone interested to go through our physical agility test as well as ask the test proctors any questions to help prepare for the upcoming testing process for the next Fire Academy. If you or anyone you know is interested in becoming a firefighter this is a great opportunity to go hands on with one of the components of the upcoming testing process. The workshop begins at 12pm at the Training Facility located just west of town right next to the airport. If you have any questions feel free to text or call me 575-635-7276.

12/8/17
5 Rounds
20 Pull-Ups
25 Hand Release Push-Ups
20 Front Squats (95/65)

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A Prescribed Linda??

So I’ve always wanted to do a “Linda” workout for the gym, but logistically it just wouldn’t work very well because of the design of the workout. Originally it is supposed to be based off of percentages of your bodyweight: Deadlift @1.5 of weight, Bench @bodyweight, and Clean @0.75 of bodyweight. This would obviously prove difficult due to the varying degrees of weights needed. Linda is still a great workout done with set weights though, so let’s give this one a shot! Obviously weights, bars and benches will still be limited to accommodate every single person, especially during the busy classes, but I’m sure if we partner up with those of similar skill levels and share weights it could make for one heck of a Bro Sesh!

CrossFit Las Cruces
12/06/17
10-9-8-7-6-5-4-3-2-1
Deadlift (315/225)
Bench Press (185/115)
Power Clean (165/115)

Performance Team
5 Rounds
5 Ring Muscle Ups
20 GHD Sit-Ups

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