Monthly Archives: May 2018

330 on Friday, Closed

Sorry for the inconvenience everyone, but this Friday for the 330 class we will be closed. Andres is headed out of town and I have to assist with a training day at work. All other class times will go on as scheduled. Sorry once again!

CrossFit Las Cruces
5/30/18

3 Sets
20 Front Rack Kb Walking Lunges
20 sec L-Hold
20 Toes to Bar

3 Rounds
50 Double Unders
10 Deadlifts (315/205)

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It’s Time

Tomorrow we will spend just a short part of our day in remembrance of those that gave everything.

Memorial Day Murph is here.

Only one class time tomorrow, we will all do it as a team just as he used to do the workout with his team.

Tomorrow at 10am, everyone is welcome.

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It’s Almost Time

Monday is almost here and Memorial Day Murph is just around the corner! I hope everyone at CFLC is getting ready for a fun and challenging Hero workout. It’s all going down this Monday at 10am. Remember everyone is invited!

CrossFit Las Cruces
5/25/18

Back Squat
4×5

30-20-10
Deadlift (205/145)
Wallballs

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Burn Outs

For the sets of Push Presses choose weights that challenge you through all three parts. There should be little rest between transitioning through the three parts. Your first sequence will be a “strength” set then the next will be significantly lighter with an aim of 15-20 reps then go immediately into your last sequence dropping the weight again, shooting for 15-20 again.

CrossFit Las Cruces
5/23/18

3 Sets
Push Press
A) 8-12 Reps
B) 15-20 Reps
C) 15-20
Quick reset between A,B,C. Only rest as needed between sets

3 Rounds
25 Kb Swings
25 Burpees

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Tuesday’s Work

Alternating Sets

Front Squats
4×4
Hip Extensions
4×15

AMRAP 15
9 Toes to Bar
20 Walking Lunges
9 Overhead Squats (155/105)

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Mark your Calendar

Don’t forget! Next Monday at 10am we will be doing our annual Memorial Day Murph workout. Everyone is welcome and the workout will be scalable for every skill level. We will make sure it is both a fun and challenging workout for you.

If you have any extra weight vests it would be a huge help to bring them!

CrossFit Las Cruces
5/21/18

2 Sets
5 Weighted Pull-Ups
10 Strict Pull-Ups
10 Kipping Pull-Ups
10 Bar Muscle Ups

21-15-9
Cal Row
Thrusters (135/95)
Lateral Box Jump Overs

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Make them Count

Remember on these strength sets and reps, every set needs to be at full effort. These sets and reps are not your warm up sets, when you approach the bar you should be nervous and focused to give it everything you have in that moment!

CrossFit Las Cruces
5/18/18

Back Squat
2×10
3×6

Row 1000m
200 Push-Ups
300 Squats
Row 1000m
*You can partition the reps however you like

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