Duke City CrossFit

Personal Training, Nutrition Coaching, Group Classes, Kids Classes, Senior classes

Operating as usual

05/25/2024

Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘MURPH’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘MURPH’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero WOD, it has a story of courage and sacrifice behind it. ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005, he was 29 years old.

We will be doing this on Monday, May 27th in heats at 8:00am, 9:15am, and 10:30am. There will be no classes for the remainder of the day. You are more than welcome to bring friends/family who have some experience with CrossFit, they have the option to make a small donation toward a good cause for Team RWB in support of veterans.

Please DM us if you will be dropping in.

05/12/2024

Happy Mother’s Day from Duke City CrossFit Fitfam to yours 💐🎉

05/07/2024

Protein has many roles in the body. Without protein in your diet, you would not be able to live or function. It is what we call an essential nutrient.

It is essential in:

💪 building and repairing tissues in the body as muscle and other cells

🩸the structure for red blood cells

😷 the proper functioning of antibodies to resist infection

- the regulation of enzymes and hormones

Protein sources that are unprocessed and of high quality like grass-fed beef, pasture raised eggs, organic poultry, wild fish or beans are best.

Try this great recipe for a high protein meal for dinner tonight 🥘 😋

Directions:
Begin by marinating the chicken breast. Crush a clove of garlic and mix it with a tablespoon of olive oil. Coat the chicken evenly and let it marinate for at least 30 minutes.

Preheat your grill to a medium-high heat. Place the marinated chicken on the grill and cook for about 6-7 minutes on each side, or until the chicken is thoroughly cooked and has nice grill marks.

While the chicken is grilling, rinse the quinoa under cold water. Bring two cups of water to a boil in a pot, add the quinoa, and reduce to a simmer. Cover and let it cook for about 15 minutes, or until all the water is absorbed.

For the broccoli, bring a pot of water to a boil. Cut the broccoli into florets and add them to the boiling water. Let them cook for about 3-4 minutes until they are bright green and tender.

To serve, slice the grilled chicken and place it on a plate alongside a scoop of fluffy quinoa and the steamed broccoli florets.

04/16/2024

Part of your physical health is brain health. A healthy and active lifestyle can boost your memory, focus and mood. Your brain works tirelessly 24 hours a day, 7 days a week. Even while you sleep 😴 it’s hard at work! It acts as the boss of your body, controlling your thoughts, emotions, memories, and movements while regulating your breathing, heart rate, circulation and so much more! 🧠

This is why it’s so important to keeping your brain healthy for your overall well being. ❤️ Here are 4 ways to recharge your brain.

Photos from Duke City CrossFit's post 04/10/2024

Don’t hyperfocus on a particular fiber, as each type offers some level of health benefit. So eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendation of 25-35 grams daily best ensures reaching those benefits. 🥦 🥜 🍊⁠



04/02/2024

Incorporating healthy fats into your diet can boost brain function, support satiety, boost immunity and act as an anti-aging nutrient for your skin.

If you need help getting started or getting back on track with your health and fitness, we would love to help! Call and talk to a coach today and let us guide you along the way. Schedule a free No Sweat Intro today! Link in bio 👆





03/31/2024

We wish everyone a very Happy Easter 🐣 Have a wonderful day with friends and family ☀️

Photos from Duke City CrossFit's post 03/30/2024

It doesn’t matter what time of year it is, there is always something to do outside. Grab your friends and family, it’s not only good for your physical health but also your mental health! ❤️🚴🏻‍♀️🚣‍♀️🏌️‍♀️⛹️⛷️🏂🏊🏻‍♀️🏄🏼 ☀️❄️

03/25/2024

Ladies, have you ever felt frustrated because what used to work for you in the past just doesn’t seem to cut it anymore? Our nutritional needs change as our hormones change. Your body probably looks different today than it did 10 or 20 years ago. It’s just as wonderful as it was before, but it may need a little more love and attention.

There are a few things that are common among all aging women:

~ The need for protein increases to maintain muscle mass.
~ Calcium, vitamin D, magnesium, potassium, and phosphorus-rich foods (and possibly supplements) are vital for maintaining bone density and heart health.
~ Adequate sources of omega-3 fatty acids are necessary to support heart health and cognitive function.
~ Processed foods may be less well-tolerated due to slower detoxification pathways.
~ For many women, insulin sensitivity decreases, leading to lower tolerance for carbohydrate-rich foods, especially processed options like pasta, bread, cereals, sweets, and wine.

Conditions That Can Be Prevented Through Proper Nutrition and Exercise

~ Bone Loss
~ Loss of Strength and Muscle Mass
~ Decreased Insulin Sensitivity (can cause weight gain and lead to other chronic conditions)
~ High Cholesterol

By prioritizing a balanced and nutrient-rich diet alongside tailored exercise routines with the goal to empower you to achieve optimal health and fitness at every stage of life.

Our goal is for you to feel strong, energetic, and confident. Consistency is key, and as you embark on this journey, may you discover the joy of nourishing your body and embracing an active lifestyle. We are here to help! Schedule a free consultation, link in bio 👆

03/20/2024

Motivation is what will help you begin your health journey, your “why” is what will keep you going. Writing down your reason for starting that thing you wanted to do this year;

💥Eat more nutritious foods
💥Go to the gym 3x week
💥Begin that strength training class
💥Run a marathon
💥Climb a mountain
💥Complete a triathlon
💥Reverse a chronic disease

Whatever that goal or habit is, have a “why” to remind you why you started when the motivation isn’t there. It could be

🥑For your health: you can get off medication or so you don’t have to take any medication or you don’t want to be out of breath walking up a flight of stairs

👨‍👨‍👧‍👦 To be an example to your kids/grandkids; be able to play at the park or in the backyard with them till you are old

✅ Because you have a bucket list and want to check things off it

🏃So when you are 70 years old you can go for walks/runs with your loved ones

The more specific your goals and “why’s” are; the more successful you’ll be at sticking to them.

If you need help getting started or getting back on track with your health and fitness, we would love to help. Call and talk to a coach today and let us guide you along the way. Schedule a free No Sweat Intro today! Link in bio 👆


03/06/2024

Are you looking for a healthy pre or post workout snack 😋 Or maybe something that can help you reach your protein goals for the day 🙌 These delicious protein balls take only 5 mins to make! Be sure to save this one!

Serving size: 2, Calories: 460, Carbohydrate: 55 grams, Protein: 22 grams, Fat: 21 grams

Photos from Duke City CrossFit's post 02/29/2024

Meet our teams this year for the CrossFit 2024 Open 💪🔥

Squeeze Your Butt and Black Out, Captains Manuel and Ashley 🥳

CrossFit 4Ever, Captains Maria and Leslie 🥳

We can’t wait to hear the 24.1 WOD announcement, see y’all at Friday Night Lights on the competition floor 🤩🏋️‍♂️ 🎉

02/28/2024

It’s about that time!!! 🎉 CrossFit Open 2024 😎 Introducing our Teams…

Team Squeeze Your Butt and Black Out, led by and

Team CrossFit 4Ever, led by and .mv

It’s still not too late to join a team! 🙌 Let us know!

Let’s get this party started and have some fun!!! 🥳

02/15/2024

For busy people on the move, this breakfast recipe is quick and easy to make and is loaded with all the healthy macros;

Calories: 482
Carbs: 18g
Protein: 24g
Fat: 35g

Be sure to save this one for later. It’s not just a breakfast choice but great snack to eat during the day. 😋 Follow us for more delicious recipes 👆

Photos from Duke City CrossFit's post 02/01/2024

Getting better sleep has so many great benefits for your health, but how do you get it? Try these tips and tricks to get these amazing benefits 👇

😴 Sleep can enhance your memory function and creative problem-solving skills the next day.

😴 Sleep activates the release of human growth hormone (HGH), an essential player in cellular regeneration.

😴 Sleep will boost your immune system, leaving you less vulnerable to illness.

😴 When you sleep you oxidize the most fat during sleep. If you are looking to shed a little fat, make sleep a priority!

These are just 4 ways, there are numerous benefits to gain from getting to bed just a little bit sooner each night. 🌛💤🥱😴

Photos from Duke City CrossFit's post 01/24/2024

Fiber doesn’t just help you have regular bowel movements 💩 It also provides various health benefits including keeping the gut healthy, helps lower glucose levels and blood cholesterol, as well as lowers your risk of heart disease, diabetes and diverticular disease to name a few. ⁠

Don’t hyperfocus on a particular fiber, as each type offers some level of health benefit. So eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendation of 25-35 grams daily best ensures reaching those benefits. 🥦 🥜 🍊⁠



01/17/2024

Stress is a way of life, it’s how you handle the stress that determines what it does to your health. Here are 4 ways to help let go of stress and create inner calm.

🧘‍♂️ breathwork-how you breath can influence how you feel.
🏃 movement+nature- both physical movement and outdoor exposure are both proven stress relievers
🧘‍♀️ mindfulness rituals- having habits or intentional rituals puts you in the driver seat.
☀️ positive affirmations- when you’re stressed, your mind focuses on the negative. Positive affirmations help to reprogram your thinking patterns and focus on the positive.

While there isn’t a way to avoid stress altogether, there is a way to create a lifestyle that can help you bounce back when stress hits. 💫

Photos from Duke City CrossFit's post 01/10/2024

January Box Talk 🌟🥳💪🗣️

01/06/2024

Whether you struggle to fit in exercise, drink enough water, or grocery shop. Check out these hacks, they will make it easier to stick to your healthy lifestyle.

01/04/2024

Incorporating healthy fats into your diet can boost brain function, support satiety, boost immunity and act as an anti-aging nutrient for your skin. Add in any of these healthy fats to your day to boost your health 🌟

If you need help getting started or getting back on track with your health and fitness, we would love to help. Call and talk to a fitness professional today and let us guide you along the way. Schedule a free No Sweat Intro today! Link in bio 👆





12/09/2023

The holidays are a joyful time full of family, friends, laughter, and good cheer. But between eggnog, holiday cookies, and Grandma’s pecan pie, temptations are everywhere — which can be rough on your waistline.

Luckily, you can still celebrate the holidays without sabotaging your health goals.🎄

If you would like our Healthy Holiday Eating Tips e-book, message below “Healthy Holiday” and I’ll reach out👇

Nutrition is a key component to true health and fitness. And it is something we ALL struggle with. Between google searching best diet plan out there to cleanses, juicing, fasting and pills…who could guess what is safe, effective and sustainable 🤪

A good place to start is with our January 30day Nutrition Kickstart (or maybe it’s a restart for you). We will help you tackle 1-2 habits at a time, each week adding a new health and nutrition habit with lots of support from a nutrition coach, community of other people doing and going through the same things, of course some fun and games! 🙌

Ultimately the goal is to maintain momentum after the 30days of creating sustainable healthy lifestyle habits. Of course we wouldn’t leave you hanging there, our nutrition coach (that’s me 🙋🏼‍♀️) is here to give you ongoing support after the kickstart.

If you find yourself…

✔️ Confused by all the diet plans
✔️ Unable to keep the weight off once you’ve lost it
✔️ In need of extra support and accountability
✔️ Losing motivation quickly

Don’t waste anymore time on programs that don’t work for you!

JOIN US in the New Year for our 30 Day Nutrition Kickstart (or maybe it will be a Reset for you ☺️) starting January 13, 2024. 🙌

Sign up for our 30day Nutrition Kickstart and set your intentions now for the New Year, the link is in our bio 👆

12/06/2023

Do you want to start working out? But have you caught yourself saying that you’ll wait till after the holidays??! 🤔

Why can’t health and fitness live alongside the holidays??! 🤩 You are not alone if you think that health and fitness = restriction and a complete overhaul of your current lifestyle.

Your health and fitness goals SHOULD NOT take away from your holiday experience or require a lifestyle overhaul. 🥳

In reality there is never a perfect time to start…and you’ll always find a reason to wait. 🤷‍♀️ So why not start NOW! 💪

We are a community of people that come together to get fit through functional movements at high intensity, hang out with like minded people and have fun all while increasing our fitness 🏋🏼‍♀️💪🔥

All the workouts are scalable to each persons needs and fitness level. If you are tired of going to a gym, not knowing what to do or you’re not seeing results, then join us and our community…our goal is everyone to be happy, healthy and disciplined. 🌟

Schedule a free consultation, link in bio 👆

12/02/2023

Not sure what to make today for lunch/dinner 🤔 hopefully this helps 🐓

Don’t forget to save this and follow us for more health and fitness tips and recipes 😎

12/01/2023

Most people skip mobility, a very crucial part of fitness. We trash our bodies day in and day out. Not only inside the gym but outside as well. We work long days and put ourselves in poor positions all the time.

This is a vital component to functional movements, it’s essential because it prepares our bodies for the stress of training as well as 

✅ Relieve pain
✅ Prevent injury 
✅ Improve performance

So let’s take the time to show our tissues some love. Most of us think we don’t have time, when only 10-20 min a day of good mobility work can have a huge impact on how fast you recover and actually get you some relief from these problem areas.

Set your alarm clock 10 min earlier and boom there is your time.

For more helpful tips, be sure to like and follow us 👆

12/01/2023

High volume foods refer to foods that are higher in fiber and that makes you feel full. They have low calories and low sugar content.

Adding in more of these foods into your daily diet will keep you feeling full longer and can curb cravings.

11/29/2023

Why wait till 2024 to start!!??? 🤔 The best time to start is NOW! 🙌 So much progress can happen in 30 days

💪 feel better (lower or eliminate aches and pains)
💪 have more energy
💪 handle stressful situations with more grace
💪 better sleep

AND because you started now, you continue the momentum of staying fit and healthy into the New Year leaps and bounds ahead 🌟 Don’t wait!

We would love to help 🎉 Schedule a free consultation to get you started TODAY! Link is in our bio 👆 We look forward to talking with you 😄

11/27/2023

Nutrition is a key component to true health and fitness. And it is something we ALL struggle with. Between google searching best diet plan out there to cleanses, juicing, fasting and pills…who could guess what is safe, effective and sustainable 🤪

I know what you are thinking…”another nutrition challenge that I’ll start and probably not finish, this is why I don’t set NY resolutions!”

The New Year is a great starting point. People want to change a habit or few to be better than the year before. That’s why we like to have a kickstart in January. 🎉

👉 Our kickstart (or maybe it’s a restart for you) will help you tackle 1-2 habits at a time, each week adding a new health and nutrition habit with lots of support from a nutrition coach, community of other people doing and going through the same things, of course some fun and games.

Ultimately the goal is to maintain momentum after the 30days of creating sustainable healthy lifestyle habits. Of course we wouldn’t leave you hanging there, our nutrition coach (that’s me 🙋🏼‍♀️) is here to give you ongoing support after the kickstart.

If you find yourself…

✔️ Confused by all the diet plans
✔️ Unable to keep the weight off once you’ve lost it
✔️ In need of extra support and accountability
✔️ Losing motivation quickly

Don’t waste anymore time on programs that don’t work for you!

AND this is for members and non-members. 🥳

JOIN US in the New Year for our 30 Day Nutrition Kickstart (or maybe it will be a Reset for you ☺️) starting January 13, 2024. 🙌

Message me for more details or if you have any questions. I will be giving out more details through the month. BUT don’t wait till the last minute! If you’re ready to sign up now, the link is in our bio 👆

11/23/2023

Coach Marcel reviewing the power sn**ch movement with 2 common faults and how to fix them. 🏋️‍♂️

Two common faults;

1- tag the bar too low
2- missing contact

Three ways to fix those faults;

1- slow the lift down
2- more reps from high hang position
3- lower the weight

We believe it’s first about the mechanics of the movement. Moving well before adding a lot of weight ensures a better chance of fitness being a lifestyle into old age than having to quit because of unnecessary damage to the body.

Be sure to save this one and follow us for more health and fitness tips 👆

Photos from Duke City CrossFit's post 11/22/2023

We are extremely passionate about human health. We believe all humans should INVEST in their health. We believe health is THE most important investment we can make because without it nothing else matters.

We have some amazing Black Friday Deals coming up! 🌟🔥💥✨

I know some of these may seem a bit far fetched but they truly are results that many of our clients have experienced over the years. 🏆

Health and fitness are a lifelong journey, it’s not a 90 day sprint.

There are no shortcuts, no magic pills or quick fixes. Just pure hard work and resiliency with ups and downs, highs and lows but remember you are never out of the fight. 🥊

If you would like some guidance on your health and fitness journey. Schedule a free consultation with us, link is in the bio 👆

It really is that easy to change your life. Just gotta take that first step. 💪

11/19/2023

Time can feel like there isn’t enough of it 😆 So I understand thinking about adding in a habit can then feel overwhelming and like there just isn’t any time.

Breaking up a habit into smaller time and doing them throughout the day, can be more manageable.

If you aren’t able to get in a 30min walk, break it up into two 15 minutes (lunch/break) or three 10 minute blocks (am break/lunch/pm break).

For more helpful tips, be sure to like and follow us 👆

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Videos (show all)

Why wait till 2024 to start!!??? 🤔 The best time to start is NOW! 🙌 So much progress can happen in 30 days 💪 feel better...
Coach Marcel reviewing the power snatch movement with 2 common faults and how to fix them. 🏋️‍♂️Two common faults;1- tag...
There is no such thing as being too old to start your health and fitness journey! We believe that fitness can happen at ...

Location

Telephone

Address


520 Airport Drive NW, Ste A-9
Albuquerque, NM
87121

Opening Hours

Monday 5:30am - 7:30pm
Tuesday 5:30am - 7:30pm
Wednesday 5:30am - 7:30pm
Thursday 5:30am - 7:30pm
Friday 5:30am - 7:30pm
Saturday 9am - 11:30pm
Sunday 9am - 11pm

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