CrossFit Preferred

Workout of the Day – Wednesday September 18th, 2019 “Bar Crawl”

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.…

2019 09 17

Spartan SGX Training – Tuesday September 17th, 2019 at 7:00pm “Burned Bridge”

By: Kris LeSueur 0

Spartan Strength Kettlebell Dirty Dozen (1-1-1) Unbroken Set of: 6 Double Kettlebell Swings 6 Double Kettlebell Cleans 12 Double Kettlebell Long Cycles 6 Double Kettlebell Cleans 6 Double Kettlebell Swings Spartan SGX WOD Burned Bridge (Time) For Time: 400m Sandbag Run Directly Into... 10-8-6-4-2 Brute Force Burpees Over-the-Shoulder Cleans 0:30…

2019 09 16

Workout of the Day – Tuesday September 17th, 2019 “Fuller Circle- Take 2”

By: Kris LeSueur 0

Pain is mandatory, suffering is optional. Metcon Fuller Circle (Time) For Time: 800 M Run (50/35 Cal Assault Bike) 125 Double-Unders 2,000 Meter Row 125 Double-Unders 800 M Run (50/35 Cal Assault Bike) BIKE & ROW The goal on both machines is to find an uncomfortable pace to hold throughout…

2019 09 16

Running Workouts – September 16th-22nd, 2019

By: Kris LeSueur 0

Announcements Meet at Williams Field High School at 5:30am on Thursdays! Please park across the street east of the school at the church. We have permission to use the track as long as we do not park in the high school parking lot. If you are unable to join us…

2019 09 15

Aerobic Capacity – Monday September 16th, 2019 at 7:00pm “Aerobic Builder”

By: Kris LeSueur 0

Aerobic Capacity Aerobic Builder (3 Rounds for calories) 3 Rounds: 8 Sets of... 0:30 Max Calories Assault Bike / Row -0:30 Rest Between Sets- -4:00 Rest Between Rounds-

2019 09 15

Workout of the Day – Monday September 16th, 2019 “Master Splinter”

By: Kris LeSueur 0

New Cycle: Katana Starting the week with a "Capacity Builder" - a staple of our new cycle. Capacity Builder (4 Rounds for reps) In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30…

2019 09 15

Workout of the Day – Saturday September 14th, 2019 “Thumb War”

By: Kris LeSueur 0

Strength Power Snatch (1X2) On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch *Sets: 50-55-60-60-60% 1RM Snatch* Hold onto the bar for all 4 reps before putting the weight down Coming from the hang, the…

2019 09 13

Spartan SGX Training – Saturday September 14th, 2019 at 7:00am “Triple 3”

By: Kris LeSueur 0

Spartan SGX WOD Triple 3 (Time) For Time: 3000 meter Row 300 Double Unders 3 Mile Run

2019 09 13

Workout of the Day – Friday September 13th, 2019 “Tummy Time”

By: Kris LeSueur 0

Skill Handstand Practice (1x feet walked ) With a 10:00 Running Clock... Practice Sets: 21 Banded Good Mornings 25-50' Handstand Walk Score is longest walk attained in feet SUBSTITUTIONS Handstand Walk 1 Minute of Practice 1 Minute of Handstand Weight Shifting: Video 1 Minute of Box Shoulder Taps: Video Metcon…

2019 09 12

Workout of the Day – Thursday September 12th, 2019 “Level Testing”

By: Kris LeSueur 0

Metcon Grey Level Test (Time) For Time: 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Push up from knees ok for Female Pull up with bands ok To pass: Male 5:15 Female 6:30 White Level Test (11 Rounds for reps) Choose 10 out of 11 of these…

2019 09 11

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