Monthly Archives: February 2018

President’s Day/Join us for a Hike

We will be closed for the morning classes tomorrow (5,6 and 930am) due to the holiday. There has been a lot of talk with some of our members about going out and hiking just for a change of scenery. So tomorrow we will be doing just that! I’ll be out hiking with Sky and Doris.

We will meet at the Baylor Pass West Trailhead parking area at 930am (you can find it on Google Maps). Everyone is welcome! Get outside on this three day weekend and get some fresh air and clear your head before the Open starts!

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Don’t Forget!

Remember to go out and support Mama Bea this Sunday! Get a shirt, enter the raffle, get your taco on!

2/16/18
4 Sets
16 Db or Kb Front Walking Lunges
30 second L-Sit
1 Minute ME Row

EMOM (Go until failure or until max 10 minutes)
7 Thrusters (115/85)
2 Wall Crawls

Performance Team
3×5 Overhead Squat

2×5 Snatch Deadlift + 3 Snatch RDL

2×15 Reverse Hyper

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A Pinch of this, A Dash of that

I geeked out on some Crossfit videos and saw some interesting videos and workouts so here we go!

2/14/18
20 HSPUs
12 Bar Muscle Ups/or Burpee Pull-Ups
HS Walk (Down and Back)/or 8 Wall Crawls

Rest 2 minutes

HS Walk
12 Bar Muscle Ups/or Burpee Pull-Ups
20 HSPUs

Performance Team
All 3 minute pieces with 2 minutes Rest in between

20 Cal Bike
ME Ring Dips

Rest

60 Air Squats
Max Cal Bike

Rest

25 Ring Dips
ME Air Squat

Rest

then for time
20 Cal Bike
60 Air Squats
25 Ring Dips

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18.1 is…..

What do you think the VERY first movement of this year’s Open is going to be?

Will it be High Rep/Low Weight? Low Rep/High Weight? High rep/High Weight!? Ascending reps/Descending reps?

Write your guess on the open whiteboard by the heater. The person who comes closest to guessing what the movement is and how it will be structured in the workout will win a $50 Gift Card to St. Claire’s Winery.

All entries must be written down by this Saturday!

2/13/18
EMOM 5
3 Hang Snatch
EMOM 7
3 Full Snatch

3 Rounds
Row 20cal
18 Toes to Bar
10 Front Squats (225/155)

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Sign Up for The Open

The Open is Here! Starting Saturday, the 24th of this month we will kickoff the first of 5 weekend workouts for the 2018 Open season. This is the best time of the year in our training because we get the opportunity to train alongside all of the other class times at the gym and push each other to another level.

The goal this year is to get the entire gym involved in the Open. Remember, it is 100% possible to scale every workout to every skill level. So if you are on the fence about signing up, do it! I’ve yet to talk to someone that has regretted signing up for the Open. Encourage others to sign up and join you, the more people we have, the better the environment!

It’s just $20 to join and it’s all done at your gym. Here’s the link to get started:
https://games.crossfit.com/

CrossFit Las Cruces
2/12/18
4 Sets
3 Push Press + 2 Split Jerks

8 Rounds
12 Single Arm Alternating Db or Kb Snatches (6 per arm)
25 Double Unders

Performance Team
5×2 Back Squat

4×2 Clean High Pulls

10×1 Power Clean + Hang Squat Clean

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Good Morning!

For those participating in the Cupids Chase, we can meet there in the plaza at the church at 845am. That way we can all group up and high five before the start gun goes off!

Reminder: There will only be Bro Sesh after the race still, so if you wanted to double up on a workout today you can!

See you all there!

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Last Chance!

Cupid’s Chase 5k Team Link
http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

The 5k Cupid’s Chase is this Saturday. There’s still time to sign up! Follow the link and get your run on.

Because of the race we will not have an Open Gym this Saturday until 11am. We will still have a Bro Sesh at 1130am. Basically, we are going to get our run on for a warm up, grab some coffee, then go and throw down on some weights after that! Sounds like a good start to the weekend if you ask me!

2/9/18
Build to a Heavy Clean and Jerk

21-18-15-12-9-6-3
Calories Row
Toes to Bar

Performance Team
As Fast as Possible
100 Kb Swings (55/35)
50 Burpees

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