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30 Rock

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CrossFit Preferred – CrossFit

Strict Press (5X3)

Warmup Sets

Take 3-4 Lighter Sets to Build to 1st Working Weight

Then work to a heavy set of 3

Push Press (5X2)

Push Press Complex

On the 2:00 x 5 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs

Drive: Same as above, just without the pause in the dip

Sets: 60-65-70-70-70% off 1RM Jerk

30 Rock (AMRAP – Rounds and Reps)

30 Rock


30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike or 30/21 Calorie Row

30 Toes to Bar
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets

Choose a toes to bar variation that you can complete in 3-5 sets within the workout

Spartan SGX Training – Monday August 19th, 2019 at 7:00pm “Rise Above”

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Spartan Strength

Double Kettlebell Dead Stop Snatch/Thrusters (4-4-4-4 (Unbroken))


Double Kettlebell Snatch

Double Kettlebell Thruster

Return to Ground

-No momentum from previous repetition going into next repetition-

-Hands stay on kettlebells, very brief pause between reps-

Spartan SGX WOD

Rise Above (AMRAP – Reps)

EMOM x 24:00 (8 Rounds)

0:00-1:00 – 200m Run or 15/12 Calorie Assault Bike

1:00-2:00 – 0:40 Gymnastics Pull*

2:00-3:00 – 0:40 Double Kettlebell Front Rack Hold (Athletes choice – Heavy)

*Options for Pull:

Ring Rows, Pullups, Strict Pullups, Rope Climb

-Alternate run and bike each round-

Workout of the Day – Monday August 19th, 2019 “Dirty Water”

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Front Squat (6X2)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Back Squat (6X4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat


Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
Choose distances and variations that allow you to complete the work in under 10 minutes

The rough time-line for each movement:

Double Unders: 2 Minutes Max

Run: 4 Minutes Max

Row: 4 Minutes Max

Workout of the Day – Saturday August 17th, 2019 “BACASTRONG1”

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Written by Tara Wright:

Hey CFP fam! This Saturday’s workout is going to be a special one. A friend of mine from Crossfit Blade was diagnosed with stage 4 mantle cell lymphoma last week. It’s a rare and aggressive cancer, so he started treatment right away. To show him support, Blade created a WOD in his name and they’ve asked other gyms across the valley and beyond to participate. I hope you can make it out! Here is the website where you can learn more about my friend, Anthony Baca, and donate to his treatment costs and help out his amazing wife and children.
I could write paragraphs on how amazing this guy is, but in short – you never had a bad day when you saw him.
Thank you to our coaches for listening to his story and willingness to show support! ❤️
P.S. Red is his favorite color and he loves rap, so maybe wear a red shirt and we can listen to some fast lip music 😂

BACASTRONG1 (AMRAP – Rounds and Reps)



7 Thrusters 95/65

15 box over box jumps 24/20

every 3 min = 27 sit ups

Rx+ option:

bar muscle ups




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CrossFit Preferred – CrossFit

Deadlift (3X3; 3X1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Record final weight

Hangnail (AMRAP – Rounds and Reps)


30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)
Sub equal calories on rower for bike

Choose weights on the dumbbell and barbell that you can complete within 3 sets

Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

Recommended breaks

Dumbbell Hang Clean and Jerks

2 Sets: 15-15

3 Sets: 10-10-10


2 Sets: 9-6 or 8-7

3 Sets: 5-5-5 or 6-5-4


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CrossFit Preferred – CrossFit

Swingtime (Time)

20 RFT

Teams of 2

Partner A completes full round while Partner B rests

5 Pull-Ups

10 Wallballs 20/14

15 KB Swings 53/35

Mobility (No Measure)


Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00


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CrossFit Preferred – CrossFit

Squat Clean (1X5)

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat

Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

This 3-movement complex is designed to be completed without dropping the bar

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

Barbell Cycling: Squat Clean (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
The first 18 reps of the workout are much lighter than the last 12

While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end

Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3

This likely means steady singles from the beginning of the workout

Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

IHOP (AMRAP – Rounds and Reps)


60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105
Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

This weight should be somewhere around 50-55% of your 1RM Clean

Looking to complete 3+ rounds today


Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders

Manmaker Strength

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Manmaker Strength (Time)

For Time:

30 Dumbbell Manmakers (35#/20#)

-200m Run for Every Break-

Spartan Finisher

Bent Over Row – Lactate Tolerance (Weight)

5 Rounds:

0:20 Bent Over Rows (Fast)

0:20 Upright Static Hold w/ Plate

0:20 Bent Over Rows (Slow)

-No Rest Between Rounds-

Workout of the Day – Tuesday August 13th, 2019 “Swole Cycle”

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Gymnastics TTB+C2B+MU (Time)

Gymnastic Focus Work

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

**Scale Option

If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the bar muscle-ups

If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row

There is no need to row following your final bar muscle-up in round 5

Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

There is also the option to shorten the total volume to 3 or 4 rounds


Strict Press (5X3)

Build to a heavy triple


Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike/Row Calories

Strict Handstand Push-ups

Assault Bike/Row Calories

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Your score at the end of the 16 minutes is the total reps completed during your work stations
Below are some potential strategies from the strict movements:

Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)

Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)

Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)

Work for all 20 seconds if you think that is sustainable