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Wednesday April 27th, 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="April 27, 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: A. Deadlift:  Work up to a triple at 40% heavier than metcon weight.  B.  Optional (5 attempts at max distance HS walk) [/vc_column_text][vc_column_text delay="0"] METCON: "Diane" 21 – 15 – 9: Deadlifts (225/155)…

Tuesday April 26th, 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="April 26, 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: A. Clean and Jerk 4X1 @ 80% B. (Optional: 750 meter row for time or CrossFit Preferred Black Level pace) [/vc_column_text][vc_column_text delay="0"] METCON: Two sets of: 60 Seconds of Dips (Or Muscle ups)…

Monday April 25th, 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="April 25, 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: A. Strict Press 8X3 @ 80-90% B.  (Optional: Snatch Complex, work to a heavy Snatch pull + Hang Snatch) [/vc_column_text][vc_column_text delay="0"] METCON: 3 Rounds of 100 double unders 10 Front Squats (155/105) 20…

CrossFit Preferred News April 18th – 23rd, 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="April 18th, 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: Competitive Training - We are continuing to follow CrossFit Invictus competitive training program for our athletes that want to do competitions.  If you are interested in following the competitive training program and…

Saturday April 23rd, 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="April 23, 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 21 minutes MIN 1: 10 KB Swings Min 2: 10 Burpee Box Jump Overs Min 3: 10 Toes to Bar REST EVERY MINUTE ON THE MINUTE for…

Friday April 22nd, 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="April 22, 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: A. Overhead Squat B. 5 Rounds of : 5 Bar muscle ups 5 Strict HSPU [/vc_column_text][vc_column_text delay="0"] METCON: “Nancy” 5 RFT 400 Meter Run 15 Overhead Squats (95/65) [/vc_column_text][vc_column_text delay="0"] *CrossFit Endurance Workout*…

Thursday April 21st, 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="April 21, 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: Athletes Choice[/vc_column_text][vc_column_text delay="0"] METCON: Active Recovery “800 meter Sandwich” Cash In: 800 m Then 4 Rounds of: 14 Plate G2OH 12 Plate Squats 10 (2 count) Plate Russian Twists 8 Plate Turkish Get-ups…

Wednesday April 20th, 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="April 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"] STRENGTH: A.  Work to today’s heaviest squat clean B. Double under challenge. 10-20-30-40-50-40-30-20-10 (optional skill work) [/vc_column_text][vc_column_text delay="0"] METCON: AMRAP 20 Minutes 30 Wall Balls 20 Box Jump Overs 10 Power Cleans (135/95) [/vc_column_text][vc_column_text…

Tuesday April 19th, 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="April 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"] STRENGTH: A. 3 Second Pause Front Squat 1 Every Minute for 12 minutes at 90% of bottoms up B. 5X2 Power Snatch Increase load or better form from last Monday (Optional) [/vc_column_text][vc_column_text delay="0"] METCON:…

Monday April 18th, 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="April 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"] STRENGTH: A. 3 RM Shoulder to Overhead B. 2 Rounds of DT for efficiency (105/155) (Optional) 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/95) [/vc_column_text][vc_column_text delay="0"] METCON: A. AMRAP 7…