Straight Outta Denver

I got to do this conditioning piece when I was up in Denver and had a lot of fun with it. The goal is to keep the intensity as high as possible for the entire 14 minutes.

CrossFit Las Cruces
11/16/18

Establish a heavy Power Snatch in 4 minutes
Establish a heavy Squat Snatch in 4 minutes
AMRAP 4 of your heavy Power Snatch

AMRAP 14
(155/105)
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders

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Don’t Forget!

If you have any spare coats be sure to drop them off either at CFLC or at the Colour Bar!

CrossFit Las Cruces
11/14/18

4×8
Front Squat
Bench Press

AMRAP 14
20 HSPUs
20 Kb or Db Front Squats
10 Ring Dips

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Today’s Work

Row 1000m
150 Double Unders
100 Sit-Ups
15 Ring Muscle Ups or 30 Pull-Ups

Rest 2 Minutes

15 Ring Muscle Ups or 30 Pull-Ups
100 Sit-Ups
150 Double Unders
Row 1000m

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Thank You

Thank you to all those that served and continue to serve our country. Your sacrifice is appreciated!

CrossFit Las Cruces
11/12/18

Alternating Sets
A1) 3×10 Romanian Deadlifts
A2) 3×10 YTWs

B1) 2×20 Hanging Knee Raise
B2) 2×30 Second L-Hold
B3) 2×10 Bulgarian Split Squats

50 Db Snatches
21-15-9
Squat Cleans (135/95)
Burpees
50 Db Snatches

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Grip Strength

As One big Chipper…

Run 800m
50 Db or Kb Front Rack Walking Lunges
Run 400m
Then:
5 Rounds
10 Db or Kb Box Step Overs
20 Pull-Ups
30 Double Unders

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Our very own CFLC badass is hosting a great event this month at her place of business: Colour Bar & Hair Studio.

The Layers of Kindness coat exchange will take place Saturday 11/17/18 from 2-5 pm. If you have any coats that either you, your kids or friends don’t wear anymore you can donate them at either Veva’s studio or you can bring them to the gym.

If you or someone you know could use a coat for the winter, the exchange is open for everyone. Drop a coat off for someone this winter or come and pick one up!

CrossFit Las Cruces
11/7/18

2 Rounds
30 AbMat Sit-Ups
20 GHD Sit-Ups
20 Dead Hang Knee Raises
10 Parallette Passes or Forward Crab Walk down and back

1000m Row
20 Deadlifts (315/225)
1000m Row
30 Power Snatches (135/95)

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7 Minutes

Some of you may remember this one…

CrossFit Las Cruces

In 7 minutes
Max Distance Row

In 7 Minutes
Max Effort Burpees

In 7 Minutes
Back Squat (155/105)
* time stops when you stop and goes when you go. Ex. if I squat for 1 minute straight then rack it, I’ve completed 1 minute and still have 6 minutes of squatting to do. Take no more than 1:20 rest before starting into your squats again.

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