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Tuesday Feb 9th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Tuesday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="FEBRUARY 9, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: Deadlift Every 2 minutes for 14 minutes Your bodyweight for 7 reps [/vc_column_text][vc_column_text delay="0"] METCON: Three rounds of: -  Run 400 Meters - 10 DB Hang Squat Cleans - 10 DB Lunges then…

Monday Feb 8th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Monday: Workout of the Day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="FEBRUARY 8, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: Back Squat 4 x 10 .[/vc_column_text][vc_column_text delay="0"] METCON: Partner Workout - One partner works at a time: 50 Wall balls 20/14 50 Power Snatch 115/75 (scale to 60%) 50 Pull-ups 50 Clean &…

May 2016 at Home Workouts

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="May at Home/Travel Workouts" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="May 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] These workouts are for anybody starting out with a workout program, new to CrossFit or if you just want a great workout on days you are not able to make it to the gym. *Focus on…

Busy week at CrossFit Preferred

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Busy week at CrossFit Preferred" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 28th, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"]We have a busy week this week at CrossFit Preferred! Thursday we will have a Nutrition Class at the gym at 7:00pm (Please note there will not be a 7:00pm class), There is no charge to…

Saturday: Jan 30th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Saturday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 30, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] TWO CLASSES ONLY AT 6AM & 7AM: THERE WILL BE NO 8AM OR 9AM CLASS THIS WEEK DUE TO THE SEALFIT EVENT FROM 8AM TO 5PM. OPEN GYM or Do a run through of…

Friday: Jan 29th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Friday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 29, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: Athletes Choice[/vc_column_text][vc_column_text delay="0"] METCON: 8:30am, 9:30am and 12:30pm class will be an OUTSIDE WORKOUT due to the SEALFIT event in the gym.  Bring water and running shoes. Be prepared to get a great…

Thursday: Jan 28th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Thursday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 28, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: SNATCH: Build to 80-95% of your 1RM snatch.  All snatches from below the knee.  Use blocks or plates as needed.[/vc_column_text][vc_column_text delay="0"] METCON: OPEN WOD 14.1 AMRAP 10 Minutes 30 Double Unders 15 Power…

Wednesday: Jan 27th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Wednesday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 27, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: A. Back Squat 4X3 start at 80%, build to a heavy triple, record heaviest set then 8-10 @75-80% B. Muscle Up - work rings or bar for 5 sets or progressions[/vc_column_text][vc_column_text delay="0"] METCON:…

Tuesday: Jan 26th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Tuesday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 26, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: Every two minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 sets to today’s heavy single.[/vc_column_text][vc_column_text delay="0"] METCON: 21 Burpees 15 Thrusters (115/75…

Monday: Jan 25th 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Monday: Workout of the day" font_container="tag:h3|font_size:32px|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="10px"][vc_custom_heading text="JANUARY 25, 2016" font_container="tag:h6|font_size:16px|text_align:left|line_height:1.0" google_fonts="font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space][vc_column_text delay="0"] STRENGTH: Take 15-20 minutes to build to a heavy clean.[/vc_column_text][vc_column_text delay="0"] METCON: Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM Minute 2 –…