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CrossFit Preferred – CrossFit


Back Squat (6X4+2 fron squats)


Metcon (Time)

25 Hang Power Snatches (75/55)

50 Sit ups

100 double unders

20 Hang Power Snatches

40 Sit ups

80 Double unders

15 Hang Power Snatches

30 Sit ups

60 Double unders

10 Hang Power Snatches

20 Sit ups

40 Double unders

5 Hang Power Snatches

10 Sit ups

20 Double unders


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CrossFit Preferred – CrossFit


Romanian Deadlift (1×5)

Clean grip, load hamstrings, slight bend in knee. Go from standing to mid shin, not to floor.


Sumo Deadlift (1×7)


Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets) for times:

400 Meter Run

25 Wall Ball Shots (14/10) (20/14) (30/20)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

Dirty Thirty

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CrossFit Preferred – CrossFit


Dirty Thirty (Time)

“Dirty 30”


30 Box jump, 24/20 inch box

30 Jumping pull-ups

30 Kettlebell swings 35/26

Walking Lunge, 30 steps

30 Knees to elbows (sub choice Ab exercise if hands need a break from yesterday)

30 Push press, 45/35

30 Back extensions

30 Wall ball shots, 20/14

30 Burpees

30 Double unders

Raise the Bar

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CrossFit Preferred – CrossFit


Front Squat (6×2+4)

Take 7 minutes to work up to 70%

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

New to front squats? See the coach for weight recommendations.


Metcon (AMRAP – Reps)


Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

3 Reasons Why Proper Form Is Crucial

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Technique is always a huge topic of debate amongst the fitness world, especially within the CrossFit community. Here at CrossFit Preferred, we always offer options for any and every level of athlete. We recognize and teach the power of proper form and often highlight its importance. For instance, if a person cannot execute a proper pushup, we will place them on an incline until their muscles can perform the exercise correctly. Offering these progression exercises encourages the correct form and builds a proper foundation.

But why is it so important? Check out these three reasons why!

Proper Form:

1: Prevents Injury

Injury prevention is probably the most important benefit of correct form. Because most of the movements are very dynamic, these exercises require a great balance of coordination and strength. If executed incorrectly, you could cause serious harm to your body. Learning proper form and repeating it will create a muscle memory, which decreases the chance of injury.

2: Gives You Better Results

When you execute good form during your workout, your results are maximized. CrossFit workouts are designed to target all parts of the body, and using the proper technique will help insure that you don’t work any muscles you aren’t focusing on. This specified focus on each individual muscle movement increases muscle formation, giving you better results.

3: Helps You Move Correctly  

CrossFit uses full body exercises that easily transfers over to every-day life. Lifting heavy weights can be viewed as intimidating. However, replace those weights with groceries, luggage, heavy furniture, children or other heavy objects- you can easily see how these exercises can help you in your everyday life. Learning the proper form for picking up weights will translate into good form for these every day encounters. This can decrease strain on your body and allow you to move your muscles safely and effectively in and out of the gym.


We hope we helped you understand why proper form is so crucial in achieving your fitness goals. At CrossFit Preferred, we want to help you grow and live a healthy lifestyle. Keep in mind these three reasons in mind when you’re executing your next exercise!