Monthly Archives: December 2015

One More

One last workout before we close and reopen into the New Year! 

12/30/15
EMOM 6
2 Bear Complexes (you decide the weight)

4 Rounds
7 Deadlifts (315/215)
20 wallballs

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New Year’s Reminder

We will be closed Thursday for New Year’s Eve as well as New Year’s Day. Spend this time with your friends and family and recharge your batteries. 10:00 Open Gym and our 11:30 Bro Sesh is on for Saturday. 

12/29/15
AMRAP 20
10 Shoulder to Overhead (135/95)
30 Sit-ups
30 Double Unders
Max Reps Unbroken Pull-ups
Score is total amount of pull-ups

Establish 2 Rep Max Overhead Squat

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Back to Training

Now that the holidays are coming to a close we are going to begin to shift gears and set our sights towards the CrossFit Open season. 

This week our Performance Team will not have any additional work. Starting next week, Performance guys will begin to have additional skill sessions and cardio conditioning pieces. 

For all classes, many of the workouts we will be doing will be structured very similar to those one might see in the Open. That way once the Open comes around we will be prepared for the workouts. 

It’s time to build upon your progress and continue to grow as an athlete into the new year!

12/28/15
2 Sets
12 Deficit Reverse Lunges each leg
12 Single Leg RDL’s each leg
20 GHD Sit-Ups
6 Sumo Deadlifts

AMRAP 15
Complete as many reps as possible
9 burpee box jumps, 20 inches
9 squat cleans, 155/105 lb.

12 burpee box jumps, 20 inches
12 squat cleans, 155/105 lb.

15 burpee box jumps, 20 inches
15 squat cleans, 155/105 lb.

Etc., adding 3 reps to each exercise each round.

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Athlete of the Month

Now that she is back in town, I want to announce that Sky is our athlete of the month. Sky has always come into the gym in great shape, lately she has taken this to another level. She recently went unbroken on Randy, finishing 75 snatches in a row without putting the bar down! Her mindset has become nothing but determination and discipline to give it her all on every workout. 

Like some of our past Athletes of the Month, Sky recently refocused on her diet and made some changes that have helped her with her workouts. On top of being this athlete who is strong, with a crazy engine, she is also one of the nicest and most welcoming members we have at our gym. Even at 5 in the morning, Sky walks in with a smile and is the first one to greet new and old members alike. 

Thank you Sky for setting such an amazing standard for yourself and those around you! Keep it up!

  
12/23/15
Build to a Heavy of the following complex:
3 Snatch Grip Push Press
1 Snatch Balance
1 Overhead Squat

AMRAP 15
30 Hand Release Push-ups
30 Wallballs
15 Toes to Bar

Performance Team
Build to a Heavy of the following complex:
3 Snatch Grip Push Press
1 Snatch Balance
1 Overhead Squat

AMRAP 15
30 Hand Release Push-ups
30 Wallballs
15 Toes to Bar

2 Rounds
Row 250m
20 Ring Dips
20 GHD Sit-ups

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Holiday Hours

We will have normal hours through Wednesday. Thursday we will have one special Christmas Eve workout at 10:30 am. It will be a fun and challenging workout to help jumpstart your holiday and get a good sweat in before all the holiday treats! Friday we will be closed. Saturday will be our normal Open Gym schedule with our Bro Sesh workout to follow. 

We will be closed for New Year’s Eve as well as New Year’s Day. All other class times will be open. 

12/22/15
Build to a heavy 2 rep Power Clean

Build to a heavy 2 rep Split Jerk

15-12-9-6-3
Power Clean (135/95)
Over the Bar Burpees

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We Need Some Input

Ok, so we have had our Thursday Yoga for a while now, initially the class attendance was great for the first few classes. For the past few months attendance has been way down. This is a service that we have brought to our CrossFit Las Cruces members free of charge, and a class that everyone could benefit from. So I would like some feedback on how we can continue to bring you this yoga class in a format that best suits the majority’s needs. If all of you could complete this quick survey it would be a great help. The survey should only take a couple of seconds.

https://www.surveymonkey.com/r/TLH9YR5

12/21/15

For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)

Performance Team

For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)

5×2 Deadlifts

Finish with 2 Sets
8 each leg Single Leg Romanian Deadlifts with barbell

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Some Tips for Tomorrow

12/18/15
Establish a Heavy 1 rep Snatch from the hang position

EMOM 5
5 Touch and Go Snatches (try to go heavier than you did last week)

AMRAP 10 (Add 3 reps each round)
3 Thrusters (95/65)
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups……..

Performance Team
Establish a Heavy 1 rep Snatch from the hang position

EMOM 5
5 Touch and Go Snatches (try to go heavier than you did last week)

AMRAP 10 (Add 3 reps each round)
3 Thrusters (95/65)
3 Pull-ups (Chest to Bar)
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups……..

finish with
3 Sets
5 RDL’s + 5 Bent Over Rows
15 Hip Extensions
16 KB Presses (lying on a bench pressing alternating arms, so 8 per arm)
15 Ring Dips

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