Monthly Archives: October 2015

Women Who Lift

Calling all the CFLC women out there! I got a call this week from a writer with the Sun News and Healthy U magazine. She’s wanting to do an article on women who weightlift and would like to have a piece on our gym. This of course is a great opportunity to get our name out to the public, but I think it’s an even better opportunity to expose the Las Cruces community to what our vision of a Strong, Healthy, Fit Woman is. This is a great platform to show that women can do more than what a lot of magazines show. I want to show how amazing our women are!

So I am asking that ALL of our women come to the 5:30 pm class on Monday, Nov. 2nd and represent CrossFit Las Cruces. It would be great to have women from 5, 6, and 9:30am alongside women from 3:30, 4:30, 5:30 and 6:30 all lifting weight during the 5:30 class while the writer is there. Hopefully we can have a huge turnout!

10/30/15
Floater Workout (Complete the workout, it does not matter which couplet you start with just as long as you finish one couplet before moving on to the next.)
4 Rounds
20 Cal AirDyne
20 Push-ups

4 Rounds
20 Cal Row
20 Overhead Squats (95/65)

4 Rounds
20 GHD Sit-Ups
20 Hang Power Cleans (135/95)

Performance Team
Complete Floater Workout

Ring Work
3 Sets
1 Complex: 10 second L-hold on rings + 6 Toes to Rings + 5 Ring Pull-ups (chest to rings) or 5 Muscle Ups if you’ve got them
8 Ring Dips (not part of the complex)

3 Sets
6 each leg Deficit Reverse Lunges
10 Hip Extensions

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Typo

Sorry guys

I meant Back Squats not Front Squats for the ME sets

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Strength Day

After 100 burpees and 100 pull-ups, I think it’s time to move some weight…

10/28/15
15 minutes to Establish a Heavy Snatch (this will be timed, learn how to manage your time!)

Front Squat ME (the only rest is the transition of switching weights)
225/185/135/95 Men
155/125/95/65 Women

Deadlift
5-5-3-3-3 (heavy but does not have to be a max)

Performance Team
Split Jerk
4×2

Row 250mx5 Rest approx. 2:1

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Performance Team

Performance Team workouts will start back up this Wednesday. Until then I hope you enjoy this somewhat modified workout from Scott Panchik!

10/27/15
30 Squat Clean Thrusters (135/95)
then, 10 Rounds of 10 Burpees, 10 Pullups
30 Power Clean and Jerks (135/95)

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Crew Pride

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Best Boxtoberfest yet! Everyone that competed this weekend went above and beyond what was expected. The improvements as a gym from this year to the years prior was huge! The support everyone showed for each other was overwhelming. Hearing our gym yelling and encouraging the teams, seeing our teams giving it their all gave me goosebumps! Thank you to everyone that came out and made this weekend something special.

Huge thanks to Doris! Doris is not only there for every event we do, but she’s there with these amazing snacks to help everyone rehab. She’s become our rock, always there, always positive, and always making our gym feel more like a family than just a “box”. Thank you Doris.

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10/26/15
3 Sets
10-15 Ring Dips
15-20 GHD Sit-ups
8 Bench Press

AMRAP 7
15 Sumo Deadlift High Pulls (115/85)
15 Toes to Bar

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Important Announcements

All classes are available tomorrow! I know many of you were wondering if we would still be open since many of us are competing this weekend in Albuquerque, but Andres said that he is going to hang out Friday and make sure that we are able to stay open for all class times tomorrow.

The Coaches might be late in Albuquerque I will be on shift tomorrow and Andres will not be leaving until Saturday morning. I am going to try and get to Albuquerque by 8 a.m. but it all depends on how busy we are at the fire house that night. Some of the first Heats for the first workout may not have myself or Andres there but you guys are more than capable of kicking some ass on rope climbs and wallballs without us.

Wear your Blues! I’d like everyone to represent CFLC as one group during Saturday’s portion of the competition. Please be sure to wear our newest blue CrossFit Las Cruces shirts. Sunday you can wear whatever shirts you want. It looks great seeing one color cheering on those that are competing so make sure you’ve got your Blues!

10/23/15

4 Sets
5-10 Strict Pull-ups
5 Push Presses (pause for 4 seconds at the top of each one)
6 Deficit Reverse Lunges (bar up to 95lbs depending on strength)

AMRAP 8
10 Deadlifts (185/120)
15 Pull-ups
30 Walking Lunges

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Reminder

Yoga is now at 6:30, immediately following Weightlifting at 5:30. The 6:30 time is now the official time instead of 6:45. See you all there!

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