Monthly Archives: May 2015

A Sad Day for CFLC

Two of our OG’s are leaving us! Amber and Toi-Yan have been with us for such a long time, it’s hard to believe that after tomorrow we won’t be seeing them. Toi-Yan is going to Arizona, and Amber will be going to Vegas baby, Vegas!
You guys will be missed terribly. Both of you have helped build our gym to what it is today. You both brought such great energy and motivation to all of our members. Things just won’t be the same without you.

5/29/15
3×15 Pull-ups (chest to bar if you’ve got em!)

Row 1,000m
then
21-15-9
Kb Swings (70/55)
Overhead Squats (115/80)

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3:30 will be Closed

Some schedule changes for today. 3:30 Open Gym will be closed. Our Thursday Seminar will start at 4:30 with another seminar to follow at 5:30. Weightlifting will be at 6:30. This will just be for this week. Next week we will return to our normal schedule. 

See you at the gym!

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Time Change!

For this Thursday only we will be switching it up a bit with our seminars. The seminar times will be 4:30 & 5:30 with Weightlifting to follow at 6:30. 

This Thursday we will be covering perfecting the Thruster and Overhead Squat. 

See you all there!

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CrossFit Las Cruces Murph

The video of our Memorial Day Murph is up now! Check out your fellow beasts!

5/27/15
From CrossFit.com
Deadlift
10-5-3-1-1-1-3-5-10

then 1 Round
75 Walking Lunges
50 GHD Sit-ups

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What an Event!

 
The CFLC crew was running strong today! What a great turnout for Memorial Day Murph. Everybody came out and attacked this workout with nothing but positivity. I couldn’t be happier to be a part of such a strong group of people. Everyone kept the energy high and made the workout challenging specifically for them. 

16 people, both men and women, completing the workout as Rx’d with a 20lb vest. Everyone completing both the mile runs. Nutrishop supplying free supps! High fives all around, and the entire gym gathering at the end to finish running the home stretch in with the final member. That’s how you do Murph right! You guys are the best

5/26/15
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

A) 4×3 Power Cleans @80% of 1RM Power Clean
B) 4×3 Strict Press (heavy as possible)

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Friday’s Fran

*TOMORROW WE WILL BE DOING THE MURPH CHALLENGE ONE TIME ONLY AT 10am ALL OTHER CLASSES WILL BE CLOSED*

Friday’s Fran gave us all some insight into just how far we have come. Almost 80% of ALL of the classes did Fran Rx’d! Those that didn’t do Fran Rx’d, scaled to a challenging weight and pushed their limits on the pull-ups. To see everyone attack a challenging workout like Fran and finish it like it was just another day at the office was beyond motivating!

PR’s keep coming, Rx’d movements are now commonplace, our members are stronger and faster than ever before, and we are just getting warmed up….

Register for Murph at http://www.themurphchallenge.com

5/25/15
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

*Rx’d: Complete the entire workout wearing body armor or a 20lb vest

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MURPH

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Navy SEAL Lt. Michael P. Murphy, furthest on the right with his platoon.

Don’t forget this Monday is our annual Memorial Day Murph! For five years both our coaches and members have taken some time out of their holiday to remember those that gave their all. It’s become a tradition for the CrossFit Las Cruces community, coaches and members, to participate in the Hero WOD Murph.

This workout is very challenging, but every one of you guys are fully capable of completing it because of the hard training you have put in this past year. The goal is to have full participation and make this one of our largest group workouts with everyone working side by side together.

Murph, was a workout that Lt. Michael P. Murphy put together for his crew to do. It was originally named “Body Armor” and was done as an everyday type of workout. Since Murph’s passing, CrossFit HQ honored Lt. Murphy, by renaming the workout and making it the Hero workout that we all know today: Murph

Murph will take place this Monday at 10am.

To learn more about Lt. Murphy and The Murph Challenge go to:

http://www.navy.mil/moh/mpmurphy/

http://themurphchallenge.com/

5/22/15

Fran
21-15-9
Thrusters (95/65)
Pull-ups

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