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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Desert Games

The Desert Games is coming back and registration opens this Monday at 8am. This will sell out fast!

The competition takes place this year on 8/18 and will have once again Scaled and Rx Teams along with Firebreather Individuals.

If you are thinking about competing but don’t have a team please put your name and division that you’d like to compete in on the whiteboard.

If you have a team already organized please still put your names and division so that we know who’s doing what and can start planning for our training cycles.

This is by far the biggest and most fun competition out there. The workouts and level of competition always make for an exciting and challenging day. Time to start training for it!

CrossFit Las Cruces
6/15/18

Push Press
5×2
Split Jerk
5×1

AMRAP 18
18 Db or Kb Squats
15 Db or Kb Hang Power Cleans
12 HSPUs

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