Wednesday March 2, 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="March 2, 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: Clean & Jerk - full warmup then 3 singles at 80/85/90% [/vc_column_text][vc_column_text delay="0"] METCON: For Time: 5 Muscle ups (scaling options available) 10 Cleans (power or full) 185/125# 20 HSPUs 40 Air squats…

Tuesday March 1st, 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="March 1, 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 1. Complex - 6 x 1 Build to Heavy Snatch Hi Pull + Full Snatch 2. 4 x 2 Full Snatch [/vc_column_text][vc_column_text delay="0"] METCON: Teams of two complete 4 rounds of the…

CrossFit Preferred News February 29th – March 5th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="CrossFit Open 16.2 Coming Up!" 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 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 had a week packed full of many events! From competing in the CrossFit Open, Spartan Racing, to The Phoenix Marathon and Half Marathon!   We love seeing all of you push yourselves out…

Monday February 29, 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 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: Back squat 4 x 5 @82-84-86-88% [/vc_column_text][vc_column_text delay="0"] SKILL: Overhead Squat [/vc_column_text][vc_column_text delay="0"] METCON: AMRAP 10:00 of: 10 OHS 95/65 10 Pull-ups 10 Push press 95/65 10 Box jumps [/vc_column_text][vc_column_text delay="0"] ACCESSORY: 1…

CrossFit Open Week! February 22nd – 27th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="CrossFit Open Week! " 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 21ST, 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 great week of workouts scheduled for us and are excited for our first 2016 CrossFit Open work out that will be announced Thursday night at 6:00PM!  Here are the Workouts for this…

SATURDAY FEBRUARY 27, 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="FEBRUARY 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"] Mobility/Warm Up: Coaches Choice[/vc_column_text][vc_column_text delay="0"] METCON: SATURDAY CHIPPER Do each couplet with the rep scheme of 21x15x9 Run 400 meters between each couplet Push-ups KB swings Wall Ball Med ball sit up Parralette pass…

FRIDAY FEBRUARY 26, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Friday: CrossFit Open Workout 16.1" 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 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"] METCON: WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge…

Thursday February 25, 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="FEBRUARY 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"] Join us at 6:00PM for the CrossFit Open Announcement! It will be a fun night!    Cheer on those that will do the workout tonight or let us know if you would like to…

Wednesday February 24, 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="FEBRUARY 24, 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: Split jerk - build to heavy single from rack or blocks [/vc_column_text][vc_column_text delay="0"] METCON: Alternating OTM x 20: Odd – 5 Deadlifts Even – 12 Box Jumps 24/20 (jump if able) Start light…

Tuesday February 23, 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="FEBRARY 23, 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 4x6 @ 85% across all sets [/vc_column_text][vc_column_text delay="0"] METCON: Part A. "Triple 7" AMRAP 7:00 Minutes 7 Thrusters 115/75# 7 HSPUs 7 Toes to bar Part B. Bonus - Coach's choice…