CrossFit Preferred

“Arms Wide Open” CrossFit WOD – Friday September 24th, 2021

Strength Snatch (5X3) 5X3 Pausing Tall Snatch (light weight/technique) 3X5 Snatch Pull 95-100% 5 X3 Squat Snatches @ 70-75% (reset between repa) Record Snatch Metcon Arms Wide Open (Time) For Time: 30 Hang Power Snatches 75 / 55 lb 30 Handstand Push-ups 30 Overhead Squats 75 / 55 lb 30…

2021 09 23

CrossFit Preferred Happenings September 2021

By: Kris LeSueur 0

IN THIS ISSUE… Nutrition Talk: Reset Your Health in 3 Easy Steps Member Spotlight - Kaitie Baker Committed Club August 2021 Winner! Athlete's Corner CrossFit Preferred Calendar of Events The Preferred Experience Podcast Welcome New Members Birthdays & Member Anniversaries Nutrition Talk With Tiersa & Meghan Family Nutrition Mark your calendars…

2021 09 23

087. 8 Benefits of a Concept2 Rower

By: Kris LeSueur 0

https://youtu.be/Qk63ZYBYdvE Looking for a great workout but don’t have a ton of a time?! Hop on a rower for 20 minutes and strengthen these 6 areas: Core Upper Back Shoulders Arms Glutes Legs Not only will you strengthen these areas you will burn fat and build your endurance! Listen to…

2021 09 22

“Partner Cruise Control” CrossFit WOD – Thursday September 23rd, 2021

By: Kris LeSueur 0

Legless Rope Climb Base Cycle 2021 (5 Rounds for reps) Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST] Scale 3 Strict Chin-Ups= 1 rope Legless Rope Climb [BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1] 1-3 Reps: 2-2-2-1-1 4-6 Reps: 3-2-2-2-2 7+ Reps: 4-4-4-3-2 Metcon Cruise…

2021 09 22

August 2021 Committed Club – Who Made the Cut?!

By: Kris LeSueur 0

August 2021 Monthly Committed Club Raffle Winner! The August Committed Club winner is Rachel Gasper !! CONGRATULATIONS RACHEL!! Rachel has won $50 worth of product credit to use in our retail area. Your $50 retail credit will be applied in Wodify! We love seeing all of you work towards attending at…

2021 09 22

“LT-10007” Aerobic Capacity/Spartan SGX Training – Thursday September 23rd, 2021

By: Kris LeSueur 0

Aerobic Capacity Please park at the church across the street from Williams Field High School and walk over to the track at 5:15am LT-10007 (12 Rounds for time) 5 × 400 Meter Run 4 × 400 Meter Run 3 × 400 Meter Run -0:40 Rest Between Runs- -5:00 Rest Between…

2021 09 22

“SK8ER” CrossFit WOD – Wednesday September 22nd, 2021

By: Kris LeSueur 0

Ring Dips Base Cycle 2021 (5 Rounds for reps) Strict Ring Dips BASED ON MAX UNBROKEN SET Strict Ring Dips [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-4-4-3-2 10-14 Unbroken: 9-8-8-7-6 15-19 Unbroken: 12-10-10-8-6 20-24 Unbroken: 18-15-14-10-6 25+ Unbroken: 20-16-16-12-8 Strength Deadlift A) Dead Stop Deadlifts 4…

2021 09 21

“Two Piece” Spartan SGX Training – Wednesday September 22nd, 2021

By: Kris LeSueur 0

Spartan SGX WOD Two Piece (Time) 2 Rounds for Time: 300 Meter Run 30 Sandbag Box Step Ups (24"/20") 200 Meter Sandbag Run (50 / 35 lb) 2 Tire Flips 200 Meter Run 20 Hand-Release Pushups 100 Meter Farmer's Carry ( 2 × 53 lb's / 35 lb's) 1 Rope…

2021 09 21

“Double Stuffed” CrossFit WOD – Tuesday September 21st, 2021

By: Kris LeSueur 0

Strength Strict HSPU Base Cycle 2021 (5 Rounds for reps) [BASED ON MAX UNBROKEN SET FROM WEEK 1] [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-4-4-3-2 10-14 Unbroken: 9-8-8-7-6 15-19 Unbroken: 12-10-10-8-6 20-24 Unbroken: 18-15-14-10-6 25+ Unbroken: 20-16-16-12-8 If baseline was scales, continue to use same scale…

2021 09 20

“Counterstrike” Aerobic Capacity/Spartan SGX Training – Tuesday September 21st, 2021

By: Kris LeSueur 0

Aerobic Capacity This class meets at the gym every Tuesday at 7:00pm. Counterstrike (6 Rounds for time) Row Conditioning 750 Meters - 28 s/m 1250 Meters - 28 s/m 500 Meters - 30 s/m 1000 Meters - 30 s/m 250 Meters - 32 s/m 750 Meters - 32 s/m 3:00…

2021 09 20

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES