All of us at DDCF want to congratulate Beth Smith, the owner of Las Cruces Boot Camp for being accepted to nursing school recently. Big CHEERS! What this means is our favorite roommate will be moving on to school full time and the last day for Las Cruces Boot Camp will be this Saturday, August 28th. We will be doing a joint workout with them at 8:00 am with a potluck afterward. Then we will kick off our nutrition meeting at noon.Monday, look to get some Olympic strength work in the form of snatch complex. Here we will work up to and perform 1 power snatch + 1 hang squat snatch + 2 overhead squats every 2 minutes. Then moving on to “Gatsby” a 5 round workout of pistols, chest to bar pullups, box jump overs and built in rest.Tuesday’s workout we will get warmed up for “Inception” a 30 minute EMOM of rowing for calories, GHD/Abmat situps, calories on the assault bike, burpees and more built in rest.Wednesday starts off with some push press strength work then look to perform another classic CrossFit hero workout called “JT”. In this 21-15-9 style bodyweight gymnastic centric workout look to perform handstand push ups, ring dips and push ups. As always, speak with your coach for proper modifications.Thursday we get into some tempo back squats and front squats for our strength work before switching gears to “Calvin Candie”. This short AMRAP consists of dual kettlebell dead lifts, jumping lunges and dubz.Friday, if you want to get better at bodyweight movements, you won’t want to miss our ring muscle up strength and skill session. After that we revisit a CrossFit Open workout 14.4. In this 14 minute AMRAP workout you will complete rowing for calories, toes to bar, wallballs, cleans and muscle ups.Saturday’s joint workout will be a 24 minute AMRAP of 3 heavy deadlifts, 4 tall box jumps, 20 DB walking lunges and 19 knees to elbows. Remember the post workout potluck!“The way I see it, if you want the rainbow, you gotta put up with the rain.” -- Dolly Parton
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