Monthly Archives: April 2018

Age Qualifier Two-fer

The 2018 Age Qualifiers are out and they look like some fun ones! So we are going to get after it just like those that qualified and spend some time attacking Workouts 1 and 2. These are the same workouts that our very own Joe Granados is going to be working on this weekend since he did qualify. If you see Joe getting after it be sure to cheer him on and give him that extra push. Joe said he was thinking of hitting workouts 1 and 2 on Friday and 3 and 4 on Saturday. Good Luck Joe!

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Reminder

Last day to register for this weekend’s trail run is here! Registration will close Wednesday at 5.

4/18/18
10 Rounds
20 Walking Lunge Steps
5 Strict Pull-Ups

5-5-5-3-3-1-1-3-3-5-5-5
Deadlifts

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Time to go Upside Down

4/17/18
EMOM 10
3 Squat Cleans
EMOM 5
1 Squat Clean

AMRAP 12
10 HSPUs
10 Toes to Bar
50′ HS Walk or 3 Wall Crawls

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Get Your Run On

It’s time to get your run on! I’m hosting the first ever High Desert 10k/5k and Half Marathon this coming weekend.

The Half Marathon will be Saturday morning and the 10k/5k will be on Sunday. The turnout has been pretty good for the Half Marathon but there are still lots of spots available for the 10k and 5k. It would be great if we could get some of the CFLC crew out there giving it a go on something challenging outside of the gym.

To register go to ultrasignup.com and type in High Desert Half Marathon under events. I made a coupon code for the gym crew. Enter “CFLC” during checkout and get $15 off. For all the information you can visit nmtrailrunning.com or visit Instagram @nmtrailrunning or Facebook at NM Trail Running Co.

I have talked to some of you about volunteering to help out with the race. I will need some help with the aid stations. If you are still up for helping, please text me and let me know what days you’ll be available and I’ll get back with you: 635-7276

Get out there, stretch your legs out, take in some fresh air and test your endurance out on something different, fun and challenging!

CrossFit Las Cruces
4/16/18

4 Sets
3 Front Squats + 1 Jerk

AMRAP 10
10 Overhead Squats (155/105)
15 Burpee Box Jump Overs

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DT

Somebody recently told me that he had never done the workout “DT” and that it looked kind of fun. In my head I thought “you sick sick man” but it has been a while since we gave it a go.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations

CrossFit Las Cruces
4/13/18

Handstand Practice

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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Some Interval Work

For the Row/Pull-Up portion be sure to take advantage of the work rest cycles. When it’s time to work, give it everything you’ve got. When it’s time to rest, rest! Don’t start the next round early, use all of the time allotted and recover fully so that you can give it your all on the next round.

CrossFit Las Cruces
4/11/18

Back Squat
4×2
3×1

4 Rounds
1:20 Max Calories Row
:40 seconds ME Pull-Ups
Rest 1 minute

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Tuesday’s Work

4/10/18
The HSPUs for this workout are meant to be an all out sprint, no need to make them strict or deficit or one handed clapping HSPUs, if youre really good at them then focus on hitting Open standards and going as fast as possible.

It’s great to Scale up but never lose sight of building your foundation. You can always get better at Pull-Ups, you can always get better at HSPUs.

5x200m Sprints

3 Rounds
15 HSPUs
4 Squat Cleans (245/170)

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