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MONDAY FEB 15TH 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 15, 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 Jerks 3 x 2, 6 x 1[/vc_column_text][vc_column_text delay="0"] SKILL: Muscle Up or Chest to Bar progressions[/vc_column_text][vc_column_text delay="0"] METCON: For Time: RX+ 10 Ring Muscle Ups then immediately   5 Rounds of -…

A lot is happening at CrossFit Preferred! February 8th – 13th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="A lot is happening 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="FEBRUARY 7, 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 had so much going on the last couple weeks at CrossFit Preferred! Thanks for all of your support. We are excited to announce that our new website is live! We…

Saturday Feb 13th 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 13, 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"] Warm up and stretch: Coaches Choice[/vc_column_text][vc_column_text delay="0"] METCON: Time for a Saturday Grinder 10 Turkish get ups each arm 30 Overhead Squats with Barbell 200 Meter Run 100 2 Count Flutter Kicks 60 Box…

Friday Feb 12th, 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="February 12, 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: Work to a heavy Thruster - Focus on Technique [/vc_column_text][vc_column_text delay="0"] METCON: OPEN WOD 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters, 95/65 *Do not compare your score to 14.5. We are NOT looking…

Thursday Feb 11th, 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 11, 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: Choice[/vc_column_text][vc_column_text delay="0"] METCON: 3 rounds of: 50 Double unders 400 Meter Run 30 Box jumps 24/20" 20 Sit ups 10 Calorie row *150 reps per round, 400m run = 40 reps [/vc_column_text][/vc_column][/vc_row]

Wednesday Feb 10th, 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 10, 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 A. Warmup and work to 85% squat snatch B. 4x5 @ 65-70-75-80%, focus is barbell cycling (timing, technique at higher reps) in preparation for the Open [/vc_column_text][vc_column_text delay="0"] METCON: “Nate” - HERO…

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…