CrossFit Preferred

Spartan SGX Training – Thursday September 12th, 2019 at 7:00pm “Death by Burpees Over Sandbag”

Spartan Strength Eccentric Ring Pullups (3-3-3-3-ME) 5 seconds on descent Spartan SGX WOD Death by Burpees Over Sandbag (AMRAP - Rounds and Reps) Every Minute on the Minute: 3 Sandbag Thrusters *1 Burpee over Sandbag -*Add 1 burpee every minute until failure- -Sandbag Rx: 75#/50#-

2019 09 11

CrossFit Preferred Happenings – September 2019 Newsletter

By: Kris LeSueur 0

IN THIS ISSUE… Featured CrossFit Preferred Athlete – Milton Arias CrossFit Preferred Committed Club July and August Winner Mobility Clinic Recap Level Testing CrossFit Open Friday Night Lights Athlete's Corner Welcome New Members Birthdays & Member Anniversaries Featured CrossFit Preferred Athlete – Milton Arias This month we are excited to…

2019 09 11

Workout of the Day – Wednesday September 11th, 2019 “Always Remembered”

By: Kris LeSueur 0

CrossFit Preferred - CrossFit As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them -JFK Always Remembered (Time) Teams of 2: 2001 Meter Row "Buy-In" 4 rounds: 9 Rope Climbs (15′) 11 Bear Complexes (115/80) 2977 Meter…

2019 09 10

Workout of the Day – Tuesday September 10th, 2019 “Road Trip”

By: Kris LeSueur 0

Metcon Road Trip (Time) 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Choose a weight on the kettlebell swing that you're able to complete 25+ reps unbroken when fresh Within the workout, this should be a weight that you can complete with 1 break max This…

2019 09 09

Spartan SGX Training – Tuesday September 10th, 2019 at 7:00pm “Throw Down”

By: Kris LeSueur 0

Spartan Strength Turkish Get Up (2-2-2-2-2) Every 2:00 x 5 Rounds - 1 repetition per side -1 press in every phase of the movement- Spartan SGX WOD Throw Down (Time) For Time: 400m Run 500m Row Directly Into... 3 Rounds: 15 Slam Balls 20m Atlas Stone Carry 10 Knees-to-Elbows 100m…

2019 09 09

Running Workouts – September 9th-15th, 2019

By: Kris LeSueur 0

Announcements Meet at Williams Field High School at 5:30am on Thursdays! Please park across the street east of the school at the church. We have permission to use the track as long as we do not park in the high school parking lot. If you are unable to join us…

2019 09 08

Aerobic Capacity Workout – Monday September 9th, 2019 at 7:00pm “The Wave”

By: Kris LeSueur 0

Metcon The Wave (Distance) 20:00 Row 5:00 x 4 Rounds Minute 1: 16 s/m (easy effort) Minute 2: 20 s/m (medium effort) Minute 3: 24 s/m (aggressive effort) Minute 4: 20 s/m (medium effort) Minute 5: 24 s/m (aggressive effort)

2019 09 08

Workout of the Day – Monday September 9th, 2019 “Hot Mess”

By: Kris LeSueur 0

Strength Overhead Squat (3X1; 3X1) Tempo Overhead Squat Tempo: 5 Seconds Down, 2 Seconds Pause 3 Sets of 1 Sets: 50-55-60% Pausing Overhead Squat Pause: 2 Seconds in Bottom 3 Sets of 1 Sets: 65-70-75% Metcon Mess (Time) 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike/ Row Looking…

2019 09 08

Workout of the Day – Saturday September 7th, 2019 “Dead & Company”

By: Kris LeSueur 0

Metcon Dead & Company (Time) Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24"/20") Toes to Bar Cash-Out: 1 Mile Run Choose a weight on the deadlift and toes to bar variation that you could complete the set of 21 unbroken when fresh. Strength Split Jerk 5 Sets:…

2019 09 06

Spartan SGX Training – Saturday September 7th, 2019 – Trail Run – Usery Mountain

By: Kris LeSueur 0

Spartan SGX WOD Trail Run (No Measure) Usery Mountain - Pass Mountain Trail - Meet at Windcave Parking Lot at 5:30am

2019 09 06

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