Monthly Archives: August 2018

As Many AMRAPs as Possible

Reminder: We will be closed Labor Day!

CrossFit Las Cruces
8/31/18

AMRAP 15
3 Strict Pull-Ups
5 Kipping Pull-Ups
7 HSPUs
9 Box Jumps

Rest/Reset

AMRAP 12
7 Hang Power Cleans (155/105)
15 Burpees

Rest/Reset

AMRAP 9
7 Push Presses (155/105)
12 Db or Kb Step Box Overs

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Closed Labor Day

No classes this coming Monday, Labor Day. Get outside and enjoy your day off! Spend time with your friends and family!

CrossFit Las Cruces
8/29/18

Deadlift
10-10-6-6-6

3 Rounds
15 Overhead Squats (135/95)
15 Pull-Ups
30 Walking Lunges

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Tuesday’s Work

8/28/18

Row 750m
Row 500m
Row 500m
Row 250m
Row 250m

3 Rounds
7 Power Clean and Jerk (205/135)
50′ HS Walk or 5 Wall Crawls

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Strength and Skill

We are going to begin a new cycle starting today that will focus on building strength and improving our gymnastic skills. Everyone at CFLC has developed a good base now it’s time to start building!

CrossFit Las Cruces
8/27/18

Establish a 1 Rep Max Back Squat

AMRAP 15
20 KB or Db Squats (front rack)
50 Double Unders
Run 200m

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Veva Hooked it Up!

Veva wanted to send out some goodie bags for all of those that competed this past weekend. Each bag has all you need to get your hair looking right. Nothing like cleaning up nice after a hard workout! They’re in the office, labeled and separated for men and women. Feel free to go and pick yours up before or after class! Thanks Veva!

CrossFit Las Cruces
8/24/18

Build to a Heavy
2 Hang Power Snatch + 2 Hang Full Snatch

30 Db Snatch
5 Rounds
10 Hang Squat Cleans(95/65)
10 Push Press (95/65)
30 Db Snatch

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It’s all about the momentum

Whenever a competition comes around the focus and intentions sharpen. Everyone is honest with what they need to improve on and there is a push to get better skill wise and stronger.

After the competition can be another story however. Will you tell yourself you’ve earned a few more rest days? Or that you’re just going to take it easy for a bit.

Or will you continue to build on all of this great momentum you’ve built? Strike while the iron is hot! Let this be the foundation for you to reach a new skill set. A base in which to get stronger. Let’s see just how much better we can get for next year and the training to do so starts now.

CrossFit Las Cruces
8/22/18

5 Sets
3 Front Squats
5 Bent Over Rows

2 Rounds
20 Burpees
30 Kb or Db Walking Lunges (front rack)
40 Wallballs

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Highlights from Desert Games

Here’s a quick video with some highlights from this weekend’s Desert Games. So proud of everyone that competed!

CrossFit Las Cruces
8/21/18

3×5 Power Clean
3×2 Power Clean

AMRAP 15
6 Bar Muscle Ups or Chest to Bar Pull-Ups
9 Power Cleans (225/155)
12 Box Jumps

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