Grateful

Seeing how many came out to support our Memorial Stair Climb made me so thankful to be surrounded by so many great people. I was a little surprised at how great of a turnout we had with such little notice. All the fire guys had nothing but good things to say about our CFLC members. They really liked how friendly everyone was and one guy even told me “they were fit and easily doing all the stairs but also having fun and joking with each other and laughing”.

Thank you to everyone that came out! It made for a special Memorial.

CrossFit Las Cruces
9/10/18

Back Squat
3×8 @75%
1×5 @80%
2×3 @85%

3 Rounds
20 Wallballs
20 Db or KB Cleans
20 Db or KB Walking Lunges

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9/11 Memorial Stair Climb

So at least for this year there had to be a compromise. After talking with the building manager of the Las Cruces tower she informed me that she was not going to have a big Memorial event because the new owners of the building prefer to not be big on promotions and exposure. She did however say that we could do a Memorial Climb as long as it wasn’t a big event and that it would be done preferably on a weekend.

I know it’s really short notice and it’s not going to be a big event like last year but I plan on still being out there this Sunday and doing a Memorial Climb. The goal is to keep this event going and to pick up what others had left and build some momentum for hopefully a big event next year. I had originally planned on having a registration with shirts and donations and have it be as public as possible but now with what the manager had told me I think it would be best to make this a simple Memorial this time around.

So here it is! This Sunday starting at 9am I will be out there with my crew and a few others ready to climb 110 floors. It will be on the West stairwell of the Las Cruces tower (formerly the Wells Fargo Tower). Anyone who wants to join us is welcome. You don’t have to do all 110 floors, your presence and support is what matters.

9/11 was obviously a day that affected my life greatly and sent me on a path for my life and career. I’m sure we were all affected greatly on that day. It’s important for us to remember that day and remember those that gave their lives. Please if you can, spend this Sunday morning doing just that, let’s build a local tradition where a little effort and gratitude is shown.

CrossFit Las Cruces
9/7/18

3 Sets
10 Strict Pull-Ups
10 Kipping Pull-Ups
10 GHD Sit-Ups
or
3 Sets
10 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 GHD Sit-Ups

EMOM 6
3 Power Cleans
EMOM 6
2 Power Cleans

Finish with 1×20 Back Squat @60%

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9/11 Memorial Stair Climb??

Last year, the weekend before 9/11 there was a Memorial Climb at the bank tower. It was a great event and it felt like something that seemed to have been missing from our city. There was a good turnout from our fellow CFLC members and the local service personnel, and ascending 110 stories together with everyone there made for a very memorable day.

Unfortunately, word on the street is that the person who organized the event last year is no longer living in Las Cruces. I guess I sort of just assumed that since the event happened last year that it would just happen again this year. But as the day gets closer and closer there still has not been any news about the Climb.

Soooooo if this is the case then I don’t feel right just letting it die. It’s extremely short notice and I won’t be able to make it into the event I’d like it to be this time around but I figured with the support of the CFLC crew and the LCFD we should be able to keep this Memorial tradition alive.

I am shooting for this Sunday with an event time of 9am-12pm and a cost of $20, with the proceeds going once again like last year to Jardin de los Ninos. I’ll be working on getting approval from the manager of the tower and once that’s received I’ll announce it officially and let everyone know if we are a “go” for Sunday.

Please keep your schedules open if you’d like to participate or even volunteer to help cheer people on and provide refreshments after!

CrossFit Las Cruces
9/5/18

Back Squat
3×10
2×3

2 Rounds
15 Chest to Bar Pull-Ups
12 Deadlifts (225/155)
9 Burpee Box Jump Overs
6 Hang Cleans (225/155)

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Time to Get After It

I hope everyone had a great holiday weekend. The Open has passed as have the Desert Games, summer is ending and Labor Day has come and gone. What’s next?

Time to get strong. Time to sharpen the ax and improve.

Monday, Wednesday’s, and Friday’s will focus on improving our squats, power clean and pulling movements. Tuesday’s will be general physical training with more of an emphasis on an aerobic base and pushing movements.

Time to train.

CrossFit Las Cruces
9/4/18

3 Sets
20 HSPUs
8 Parallette Passes

2 Rounds
Row 300m
12 Kb or Db Push Presses
20 Kb or Db Walking Lunges
12 Kb or Db Push Presses
20 Toes to Bar

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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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