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CrossFit Preferred News August 28th – September 3rd, 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 28, 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"]CrossFit Preferred News: To help each of our members improve in all areas of CrossFit we are going to focus on one SKILL a month. For the next month we will be focusing on pull-ups.  This could…

Monday August 29th, 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 29, 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 With a light WB (14/10) *scale reps as needed Min 1: 10 Wall Ball + 25 Mountain Climbers Min 2: 12 Wall Ball + 20 Mountain Climbers Min 3: 15 Wall Ball +…

Tuesday August 30th, 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 30, 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 With a light Kettlebell (KB): 100m Waiters Carry — KB Directly Overhead (switch at 50m) 8 KB Deadlifts 6 Turkish Get Ups —— 3 each arm 100m any way KB Carry (Run) 8 KB…

Wednesday August 31st, 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 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"]WARM UP (10min) Review Clean and Jerk with an empty Barbell as a group * Including Power and Squat Clean + Push Jerk and Split Jerk.[/vc_column_text][vc_column_text delay="0"]STRENGTH Clean and Jerk *Rest up to 3 minutes…

Thursday September 1st, 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="September 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"]WARMUP In Partners with a Rower/PVC and empty Barbell: While one person Rows for 1min, the other person performs 1 Air Squat each time they Row 1 Calorie. Prep for Front Squats 10 reps with…

Friday September 2nd, 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="September 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"]WARM-UP In Partners: 3 Handstand Walk gym length (partner or wall assisted if needed) switching + 200m run Broad jump contest (alternate 5x each) + 200m run[/vc_column_text][vc_column_text delay="0"]METCON AMRAP 20 60 DB Snatch 10 Box…

Saturday September 3rd, 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="September 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"]SATURDAY After every 25 reps, athlete must run 200 meters.  60 minute time cap. “Filthy Fifty Endurance” 50 walking lunge steps 50 Jumping pull-ups 50 Kettlebell swings 50 jumping jacks 50 Knees to elbows 50…

Monday September 5th, 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="September 5, 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"]MONDAY-LABOR DAY![/vc_column_text][vc_column_text delay="0"]WARMUP Running Drills+ shoulder mobility[/vc_column_text][vc_column_text delay="0"]METCON “NOLAN” 200 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups 400 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups 800 m run, 10 pull-ups, 20 push-ups, 30…

Thursday September 15th, 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="September 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"]WARMUP Jump Rope warm up 1min Single two foot Jumps 1min Handstand Hold 30sec Single Running Jumps + 30sec Single High Knees Running Jumps 1min Wall Facing Handstand Hold 30sec Right leg Hop Jumps +…