Monthly Archives: June 2018

Holiday Hours

We will be closed for the upcoming holiday. No classes on July 3rd or 4th. All other classes will go on as regularly scheduled. Get out there and enjoy your holiday! Get outdoors, spend some time with your friends and family and breathe in all that freedom!

CrossFit Las Cruces
6/29/18

June 30th, 2013
19 Granite Mt. Hotshots lost their lives at the Yarnell Fire. This workout hits close to home because of the obvious firefighter correlate but some of our guys from LCFD had a chance to go out and be there with the family and friends when this loss occurred. I had the opportunity to do this memorial workout the first year it came out while I was in Tucson and was able to work out with someone that knew all of those that lost their lives that day. He was a friend and fellow hotshot that worked alongside the 19. Seeing the range of emotions he went through both during and after the workout was an experience I won’t forget. I put every fire academy through this workout as an ending to their time at our gym and on its 5 year anniversary it seems fitting to do it (even though a day early) with the CFLC crew too.

Hotshots 19
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400m

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How Strong are You after the Cardio?

Sometimes that 1 rep max isn’t going to come when you’re fresh. Sometimes you have to go big even when you’re tired!

CrossFit Las Cruces
6/27/18

5 Rounds
Row 300m
20 Pistols
30 Double Unders

then

1 Rep Max Snatch

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Intervals

For the interval piece here, please stick to the set time. If you finish before the set two and a half minutes (which is the intent by the way) then use the remainder to recover and reset. There should be a nice steady flow to this conditioning piece, work when it’s time to do so and take advantage of the rest.

CrossFit Las Cruces
6/25/18

Back Squat
2×20 with 4 minutes rest between efforts

Every 2 and a half minutes for 5 Rounds
9 Toes to Bar
7 Over the Box Jumps
5 DB Hang Squat Clean to Press

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Meet Brent Fikowski

CrossFit Las Cruces
6/22/18

3 Sets
20 Pull-Ups (chest to Bar if you got em)
Rest 90 seconds between each effort

2 Sets
12 per leg Bulgarian Split Squats with Db or Kb

12-9-6-3
Bar Facing Burpees
Power Cleans (185/125)

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Room for one More

We still have one male vacancy for a Scaled team. Let me know if you are interested, aside from that it looks like our teams are good to go!

Ok, I swear your legs will thank me later for this weeks’ programming.

CrossFit Las Cruces
6/20/18

All as one big Chipper:

Diane
21-15-9
Deadlifts (225/155)
HSPUs

Row 1000m

Karen
150 Wallballs

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Teams

Here are the teams that I have registered for the Desert Games. I tried to register as many complete teams as possible as early as possible, hence the generic Team names. The cost of early registration with the discount is $150. That’s $37.50 per person, which is still a great deal for a competition. I put down $600 up front to get these teams on, so if you all could pay me back sooner rather than later it would be appreciated. Ok so here are your teams that I have registered:

CFLC Red: Gabe, Josh, Sophia, Danae (Scaled)
CFLC White: Caleb, Steve, Vicki, Jasmine (Scaled)
CFLC Gold: Mark, Matt, Chau, Alex (Scaled)
CFLC Black: Jake, Matt G., Victoria, Marrah

Let’s Get It!!!

CrossFit Las Cruces
6/19/18

3 Sets
8 Bent Over Rows (with a 2 second pause at top)
8 Snatch Grip Push Press
4 Wall Crawls

3 Rounds
30 Kb Swings
25 Box Jumps
20 Chest to Bar Pull-Ups

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Time to Register!

Ok guys sign up time is here for the Desert Games and we have a discount code specific for CrossFit Las Cruces! $50 off for team and $20 off for individual.

The discount is only good until June 20th, 12pm. Soooo we kind of need to get on this ASAP!

If you already have a team put together then sign up as early as you can because this will sell out. I’ll leave the discount link at the bottom here.

If you are interested but don’t have a team then please write your name on the whiteboard no later than the end of classes tomorrow and what division you want to be in and I will try to find a team for you as best as possible. The teams consist of 2 males and 2 females so the numbers have to work out obviously. No later than tomorrow though please!

If you can’t make it into the gym but are thinking of giving it a shot then text me and let me know 635-7276.

Here’s the discount link:

https://goo.gl/HrMJBU

CrossFit Las Cruces
6/18/18

Back Squat
2×10
4×2

4 Sets
3 Touch n Go Squat Cleans

Finish with 150 Walking Lunges

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