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Saturday May 14th, 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="May 14, 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: 3 Rounds of: 400 m run/row/bike 30 Push Press 30 Plank Burpees Then.. 3 Rounds of 400 m 30 Wall Balls 30 Walking Lunges Then… 3 Rounds of 400 m 30 Air Squats…

Friday May 13th, 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="May 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"] STRENGTH: Strict Press 5@75% 4@ 80% 3@ 85% 2@90% 1@95% [/vc_column_text][vc_column_text delay="0"] METCON: 3 RFT 10 Thrusters RX 115/75 RX+ 135/95 10 Box Jumps Rest 4 min 50 Pullups [/vc_column_text][/vc_column][/vc_row]

Thursday May 12th, 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="May 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"] STRENGTH: What do you need to do to pass white, red, or black level?  DO IT!  Weakness?  Work on it![/vc_column_text][vc_column_text delay="0"] METCON: Cash in: 100 Double Unders 800 m run 80 Sit-ups (anchor feet)…

Wednesday May 11th, 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="May 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"] STRENGTH: A. Deadlift 10@ 45-50% 10@ 55-60% 6@ 65-70% 8@ 70-75% 6@ 80-85% 4@ 80-85% B. Optional: 3X8 Glute Bridge 3X6 Landmine Row [/vc_column_text][vc_column_text delay="0"] METCON: 3 RFT 30 KB swings 30 Burpees 30…

Tuesday May 10, 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 10, 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. Build to a heavy Power Clean or Clean B.(Optional: 1250 m row @ black level pace or time) [/vc_column_text][vc_column_text delay="0"] METCON: EMOM 12 Min 1: 3-4 Bar Muscle Ups Min 2:  10-15…

Monday May 9th, 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 9, 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. FRONT SQUAT Every minute, on the minute, for 5 minutes: Front Squat (Please have your numbers ready BEFORE class!) 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 1…

CrossFit Preferred News May 9th – 14th, 2016

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[vc_row delay="0"][vc_column][vc_empty_space][vc_custom_heading text="This week at CrossFit Preferred" 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 8th, 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: Olympic Weightlifting Class - Thank you to all that were able to make it Wednesday night to our first Olympic Weightlifting Class.  We had a great turn out and…

Saturday May 7th, 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="May 7, 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: Deck of Cards - This is a great workout![/vc_column_text][/vc_column][/vc_row]

Friday May 6th, 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="May 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: A. Back Squat 5,3,1, 5,3,1,5,3,1 B. 50 Toes to bar (Break as need: work on kipping and technique)  [/vc_column_text][vc_column_text delay="0"] METCON: 3 Rounds For time of: 200 Meter Sand Bag Carry 15 Burpees…

Thursday May 5th, 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="May 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"] STRENGTH: A. Athletes choice B.(Optional weighed lunges)  [/vc_column_text][vc_column_text delay="0"] METCON: “Muscle Beach” 4 rounds of: 10 DB bicep curls 10 Tricep Ext. 10 V ups Then… 3 Rounds of 10 rear delt flys 10…