Monthly Archives: April 2015

Thursday Seminars

Thursday Seminars are back! John will be continuing on with his 4:30 and 6:30 seminars. This thursday will focus on improving your handstands. The progressions for this seminar will be similar to the Muscle-up series. Each seminar will start with the basics and have an end goal of a higher gymnastic skill. Handstand against wall, freestanding handstands, handstand walks, freestanding handstand push-ups.

Become a CrossFit Ninja and spend some time fine tuning your skill sets.

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Take A Hike

Some of the CFLC crew have been going out and putting their fitness to use by going on a Sunday hike. Tiffany wanted to extend the invite to anyone interested. The hikes might not happen every week but they will be a nice get away from it all and a good way to recharge for the upcoming week. If you are interested you can email Tiffany at

This will be challenging…
1×5 @75%, 1×3 @85%, 1+@95%
Push Press
1×5 @75%, 1×3 @85%, 1+@95%

800m Run
Perform Walking Lunges for the first 200m then finish out the remaining 600 with a run

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Next week will be our first retest of our strength cycle. We will be retesting all of our original numbers that we got before the 5-3-1 cycle started. Be sure to make it in so that you can have current numbers on all of our big lifts. 

I will also be clearing and updating our numbers board that we have on our wall, so come in with your best effort next week!


Every 4 minutes for 6 rounds complete:

2 Cleans @80%

4 Strict Pull-ups 

5 HSPU’s

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How did the Aggies Games go?

A-ma-zing! Everyone that came out and showed their support made this weekend’s event fun and exciting. The intensity was through the roof! Especially during the Clean and Jerk event. Every one of our members lifted with technique and controlled aggression. The women from CFLC were scary good! PR’s were crushed and more importantly we all had fun with it! Congrats to Doris, Melissa and Amber for finishing at the top! Thank you to everyone who came out and made it another fun Saturday at CFLC. 

Check out our Instgram feed for some sweet videos of the weekend. We can be found at: crossfitlascruces


Bench Press

1×5@75%, 1×3@85%, 1+ @95%

Partner Workout (Teams of Two, uneven classes can do teams of three if need be)

Run 800m with med ball (1 partner runs 400m with ball then the other partner runs the last 400m with the ball)

Between the two: Complete 80 Sit-ups, 60 Burpees, 40 Kb Swings, 20 Ring dips

Finish with a 400m run with med ball, again switching halfway with carrying the ball. 

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Brand Integrity

There’s a stench floating around our CrossFit gyms. CrossFit is the next big thing and more and more people are looking to do it. A bubble is forming, and in that bubble bandwagon gyms are popping up everywhere. Gyms filled with people who do not care about community, people who do not even CrossFit themselves opening up CrossFit gyms or offering CrossFit style training. Bad coaches, Bad Programming, and Bad Ethics.

What’s even worse, is these gyms are trying to poach from gyms that have already laid the groundwork. They are poaching ideas, programming, business models and

they are poaching YOU the member.

Taking the high road doesn’t matter to people who do not practice sound business ethics in the first place. If bad business happens in a community that established gyms have helped grow and create then those gyms have a responsibility to stop it before it gets worse.

If you have been approached by someone who has not EARNED your business, email a screenshot of how it all went down and I will start a Facebook page displaying the gym and the poaching that they are doing.

This might seem a bit ballsy, but enough is enough. Build your business the right way, and earn your clients yourself. Create don’t just imitate.

My personal email:

Establish a 1RM Thruster

4 Rounds
10 Power Snatches (95/65)
10 Toes to Bar
10 Box Jumps

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What’s A Brick?

Curious to know what makes a Brick?

Do you want to make positive changes to your body: gain lean muscle, lose fat, and have more energy?

Are you having a hard time with nutrition and fat loss?

Come check out our Nutrition seminar 6:30 pm this Thursday after our 5:30 Weightlifting class! It’s time to take that step towards fixing your diet and seeing real results.

8 minute “Cindy”

immediately followed by:

3 Rounds
Run 200m
3 Hang Squat Cleans @75% of 1RM Power Clean

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Lift the World

Here’s a very well done documentary covering Weightlifitng from an international perspective. I had this on in the background while I was taking care of other things, but halfway through I found myself sitting down focusing only on the movie. If you enjoy Weightlifting you should check it out.

Push Press
1×3 @70%
1×3 @80%
1×3+ @90%

60 Bar Facing Burpees
30 Overhead Squats (120/90)

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