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CrossFit Preferred News June 6th – June 11th, 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="June 5th, 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"] Another great week at CrossFit Preferred! The Crucible was a huge success! We had 22 out of 23 people complete our first Crucible Event! It started at 10:00pm Friday night and ended right around 6:00am as…

Monday June 6th, 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="June 6, 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  5@40% 5@50% 3@60% 5@75% 3@85% [/vc_column_text][vc_column_text delay="0"] METCON: Regional Event #5 3 rounds for time: 400 Meter Run  40 Sit-Ups 7 Deadlifts (225/155) (265/185 RX+) Time cap: 16 minutes [/vc_column_text][vc_column_text delay="0"] ACCESSORY:…

Saturday June 4th, 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="June 4, 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: CrossFit Preferred White Level Test Workout  Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise. 1. PUSH UPS 40 m. 40 w.…

Friday June 3rd, 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="June 3, 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: Press Build to a new one rep max push press, jerk, push jerk, or strict press [/vc_column_text][vc_column_text delay="0"] METCON: In teams of two, with only one person working at a time, complete the…

Thursday June 2nd, 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="June 2, 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: Barbell Bent Over Row 5X8 Use the time between sets to stretch. [/vc_column_text][vc_column_text delay="0"] METCON: 3 Rounds for time of: 400 Meter Run 5 Barbell Bear Complex (45/35) [/vc_column_text][vc_column_text delay="0"] *CrossFit Endurance Workout* Join…

Wednesday June 1st, 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="June 1, 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 *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 –…

Tuesday May 31st, 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="May 31, 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 5×5 @70%[/vc_column_text][vc_column_text delay="0"] METCON: 21-15-9 Power Clean (135/95) 100 Double Unders after each set [/vc_column_text][vc_column_text delay="0"] ACCESSORY: L-sit/chair sit: total 3 minutes with as few breaks as possible Dumbbell Bent over row…

Monday – Memorial Day – May 30th, 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="May 30th, 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 will only have 7:00am, 9:00am CrossFit Class and 8:00am Open Gym today in observance of Memorial Day - Please bring your friends and family for free today. METCON: Memorial Day Hero WOD “MURPH”…

CrossFit Preferred News May 30th – June 4th, 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="May 29th, 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"] This week at CrossFit Preferred: New Summer Gym Hours - We will be offering new summer gym hours at CrossFit Preferred. All class times will stay the same except for the 12:30 pm class which…

My Most Memorable “Murph” Experience

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="Why we do ``Murph`` in CrossFit" 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 29th, 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"] Back in October 2012 I took on the challenge of doing SEALIFT Kokoro Camp in Encinitas, California. It is a 50+ hour event started by Navy SEAL Mark Divine. It is based off…