CrossFit Preferred

“VO2-1610” Aerobic Capacity/Spartan SGX Training – Thursday August 26th, 2021

Aerobic Capacity This class meets at the Williams Field High School Track each Thursday at 5:20am. Please park at the church across the street at 5:15am and walk over with our group. VO2-1610 (3 Rounds for time) 3 Rounds: 800 Meter Run - Fast Pace -5:00 Rest Between Rounds- -Fast…

2021 08 25

“Cliffhanger” Spartan SGX Training – Wednesday August 25th, 2021

By: Kris LeSueur 0

Spartan SGX WOD Cliffhanger (AMRAP - Reps) Tabata Toes-to-Bar Rest 1 Minute Tabata Burpees to 6" Target Rest 1 Minute Tabata Dumbbell Hang Power Cleans Rest 1 Minute Tabata Dumbbell Front Squats Dumbbells - 2 × 35 lb's/25 lb's The Tabata interval is 20 seconds of work followed by 10…

2021 08 24

“Boat Shoes” CrossFit WOD – Wednesday August 25th, 2021

By: Kris LeSueur 0

Strength Max Strict Pull Ups (AMRAP - Reps) 1 Set for max reps Scale: Banded Strict pull-up (record band used) Snatch (5X3) Squat Snatch 5 Sets: 3 Squat Snatches @ 65-70% (All Sets Based on 1RM Snatch) Metcon Boat Shoes (Time) For Time: 1,500 Meter Row 1,200 Meter Run Rest…

2021 08 24

“Bangers & Mash” CrossFit WOD – Tuesday August 24th, 2021

By: Kris LeSueur 0

Strength Max Strict HSPU (AMRAP - Reps) 1 set for max reps Modifications STRICT HANDSTAND PUSH-UPS - 1-2 AbMats - Push-Ups Bench Press (10-10-8-8-6-6-) Bench Press 10-10-8-8-6-6 All sets based on 1RM Bench Press Set 1-2: 10 Reps @ 63% Set 3-4: 8 Reps @ 68% Set 5-6: 6 Reps…

2021 08 23

“Run: Long” Aerobic Capacity/Spartan SGX Training – Tuesday August 24th, 2021

By: Kris LeSueur 0

Aerobic Capacity This class meets at the gym every Monday, Tuesday, Wednesday at 7:00pm and Saturday's at 7:00am. Run: Long (Time) 10 Sets: 200 Meters at Fast Pace 200 Meters Recovery Jog No Additional Rest Between Reps or Sets

2021 08 23

“Master of None” CrossFit WOD – Monday August 23rd, 2021

By: Kris LeSueur 0

Metcon Legless Rope Climb (AMRAP - Reps) AMRAP 3:00 Max Legless Rope Climb Scale Options: - Reduce Height - 1 Rope = 3 Strict Chin-Ups (Palms Face You) Strength Back Squat (10-10-8-8-6-6) 10-10-8-8-6-6 All Sets Based on 1RM Back Squat Set 1-2: 10 @ 60% Set 3-4: 8 @ 65%…

2021 08 22

“The Grizzly” Spartan SGX Training – Monday August 23rd, 2021

By: Kris LeSueur 0

Spartan SGX WOD This class meets at the gym every Monday, Tuesday, Wednesday at 7:00pm and Saturday's at 7:00am. The Grizzly (Time) 3 Rounds for Time: 100 Meter Double Dumbbell Carry* 50 Double Unders 100' Double Dumbbell Bear Crawl 25 Push-Ups *Round 1 - Farmer's Carry Round 2 - Front…

2021 08 22

“Crash Landing” CrossFit WOD – Saturday August 21st, 2021

By: Kris LeSueur 0

Strength Cluster (10X1) Squat Clean + Thruster Cluster On the Minute x 10: 1 Cluster - Start at 60% of 1RM Clean and Jerk and steadily build from there to a moderately heavy load for the day. - As our loads get heavier, focus on the quick hip extension towards the…

2021 08 20

“Wet Sand” Spartan SGX Training – Saturday August 21st, 2021

By: Kris LeSueur 0

Spartan SGX WOD This class meets at the gym every Saturday at 7:00am Wet Sand (Time) For Time: 200 Meter Sandbag Carry 20 Sandbag Bear Complexes 10 Sandbag-Facing Burpees 400 Meter Sandbag Carry 15 Sandbag Bear Complexes 15 Sandbag-Facing Burpees 800 Meter Sandbag Carry 10 Sandbag Bear Complexes 20 Sandbag-Facing…

2021 08 20

“Lightsaber” CrossFit WOD – Friday August 20th, 2021

By: Kris LeSueur 0

Metcon Lightsaber (Time) For Time: 10/8 Calorie Bike, 21 Power Snatches 10/8 Calorie Bike, 18 Power Snatches 10/8 Calorie Bike, 15 Power Snatches 10/8 Calorie Bike, 12 Power Snatches 10/8 Calorie Bike, 9 Power Snatches 10/8 Calorie Bike, 6 Power Snatches 10/8 Calorie Bike, 3 Power Snatches Barbell: 75 /…

2021 08 19

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Preferred FREE!

New To CrossFit

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES