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Saturday August 20th, 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="August 20, 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: “Navy Seal WOD” Run 1 mile 5 Rounds 10 Burpees 20 Kettlebell Swings 30 Air Squats Run 1 mile [/vc_column_text][vc_column_text delay="0"] *CrossFit Endurance Workout* We will be doing the class workout of the…

Friday August 19th, 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="August 19, 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/Skill: Barbell Warmup [/vc_column_text][vc_column_text delay="0"] STRENGTH: Deadlift- Build to a heavy triple *P3 Deadlift [/vc_column_text][vc_column_text delay="0"] METCON: AMRAP 10 5 Hang Power Cleans (135/95) 10 Wall Balls [/vc_column_text][vc_column_text delay="0"] ACCESSORY: “Annie” 50-40-30-20-10 Double…

Thursday August 18th, 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="August 18, 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/Skill: Coaches Choice[/vc_column_text][vc_column_text delay="0"] STRENGTH: Pendlay Row 4X8 (No kipping) *P3 Make up day or Pendlay row if attendance is more than 3X week. [/vc_column_text][vc_column_text delay="0"] METCON: 21 Barbell Box steps 800 Meter…

Wednesday August 17th, 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="August 17, 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/Skill: 400 Meter Run, 3 Rounds of: 5 Good Mornings 5 Barbell Back Squats :30 Hip Opener Stretches [/vc_column_text][vc_column_text delay="0"] STRENGTH: In 15 minutes or less, build to today’s “heavy”… Back Squat x…

Tuesday August 16th, 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="August 16, 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/Skill: Barbell Power Clean Push Jerk skill work.[/vc_column_text][vc_column_text delay="0"] STRENGTH: Power Clean + Push Jerk Build to a heavy single. Athlete may opt for squat and split jerk if working toward red level.…

Monday August 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="August 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"] Warm Up/Skill: 400 Meters 3 Rounds of: 5 PVC pass throughs 10 Overhead Squats +Overhead Squat drill work [/vc_column_text][vc_column_text delay="0"] STRENGTH: Overhead Squat Build to a 1RM P3 Front Squat or Overhead Squats [/vc_column_text][vc_column_text…

CrossFit Preferred News August 14th-20th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="CrossFit Preferred News" 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="August 14th, 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"] It was a great week this last week at CrossFit Preferred! We have a great week of programming this week that will be sure to push you and make you stronger! We had a great turnout…

Saturday August 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="August 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"] METCON: Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM Minute 2 – 200 Meter Run Minute 3 –  20 Dips (modify ring dips…

Friday August 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="August 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"] Warm Up/Skill: 400 Meter :30 Squat hold Then 2X 10 Barbell back squats 10 Superman 5 Barbell Rows with :03 pause[/vc_column_text][vc_column_text delay="0"] STRENGTH: Front Squat 3X8 @70%[/vc_column_text][vc_column_text delay="0"] METCON: 4 Rounds 30/20 Calories of…

Thursday August 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="August 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"] Warm Up/Skill: Coaches Choice[/vc_column_text][vc_column_text delay="0"] STRENGTH: Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells[/vc_column_text][vc_column_text delay="0"] METCON: Run 2 Shuttle Sprints between each set 20 Handstand Push-ups 20…