CrossFit Preferred

“Running Waters” Spartan SGX Training – Saturday March 6th, 2021

Spartan SGX WOD Running Waters (Time) For Time: 800m Run 50 Air Squats 800m Run 50 Kettlebell Swings 800m Run 50 Box Jumps 800m Run 100' Single-Arm Kettlebell Overhead Walking Lunge -Rx: 53#/35# Kettlebell, 24"/20" Box-

2021 03 05

“VO2-1603” Aerobic Capacity – Thursday March 4th, 2021

By: Kris LeSueur 0

Aerobic Capacity VO2-1603 (10 Rounds for time) 4 × 200 Meter Run 3 × 300 Meter Run 2 × 400 Meter Run 1 × 500 Meter Run -1:00 Rest Between Runs- -3:00 Rest Between Rounds- -All Runs at 1 Mile PR Pace-

2021 03 03

“Skirmish” Spartan SGX Training – Wednesday March 3rd, 2021

By: Kris LeSueur 0

Spartan Skill / Conditioning Burpee Cycling Benchmark (Time) For Time: 50 Burpee Box Jump Overs (24"/20") -6:00 Time Cap- If we reach the time cap, our score will be 6:00 plus 1 second for every rep we did not complete. Example: 42 reps = 8 reps short of 50, so…

2021 03 02

“On and Off” Aerobic Capacity – Tuesday March 2nd, 2021

By: Kris LeSueur 0

Aerobic Capacity On and Off (Distance) 20 Rounds: 0:30 Row 0:30 Rest -s/m: 24 or Higher- Aim for negative splits Don't go out too hot in the first 5 rounds

2021 03 01

“Sandbox” Spartan SGX Training – Monday March 1st, 2021

By: Kris LeSueur 0

Spartan Strength Turkish Get Up / Overhead Walk (3 × 4) 1 Turkish Get-Up 50' Overhead Carry 1 Turkish Get-Up -Immediately Repeat on Other Arm- -Rest As Needed Between Sets- Turkish Get-Up will start from standing position first Spartan SGX WOD Sandbox (3 Rounds for reps) 3 Rounds: 1:00 -…

2021 02 28

“Sandcastle” Spartan SGX Training – Saturday February 27th, 2021

By: Kris LeSueur 0

This class meets at 7:00am every Saturday! Spartan SGX WOD Sandcastle (AMRAP - Rounds and Reps) 20:00 AMRAP 6/3 Calorie Assault Bike | 9/6 Calorie Row 6 Sandbag Over-the-Shoulder Cleans 6 Burpees Over Sandbag 9/6 Calorie Assault Bike | 12/9 Calorie Row 6 Sandbag Over-the-Shoulder Cleans 6 Burpees Over Sandbag…

2021 02 26

“AT-1603” Aerobic Capacity – Thursday February 25th, 2021

By: Kris LeSueur 0

This class is meeting at the gym at 5:30am this week instead of the track. Aerobic Capacity AT-1603 (5 Rounds for time) 25:00 Easy Aerobic Run -5:00 Rest- Then, 5 Rounds: 80 Meter Sprint -1:30 Rest Between Rounds-

2021 02 24

“Mixed Bag” Spartan SGX Training – Wednesday February 24th, 2021

By: Kris LeSueur 0

This class meets at the gym at 7:00pm Monday, Wednesday and 7:00am on Saturday. Spartan SGX WOD Mixed Bag (Time) For Time: 1 Mile Run 50 Pullups 75 Pushups 100 Slam Balls -Partition Work As Desired- -25:00 Time Cap- Spartan Finisher Grip Tabata (AMRAP - Reps) 8 Rounds (0:20 Work…

2021 02 23

“The Stacker” Aerobic Capacity – Tuesday February 23rd, 2021

By: Kris LeSueur 0

This class is at the gym at 7:00pm every Tuesday. Aerobic Capacity The Stacker (2 Rounds for calories) 2 Rounds: 1 Set of... 0:20 Assault Bike - Sprint (Max Effort) 0:40 Rest Directly Into... 7 Sets of... 0:30 Assault Bike - Controlled Sprint 0:30 Recovery Spin -No Additional Rest Between…

2021 02 22

“Power Up” Spartan SGX WOD – Monday February 22nd, 2021

By: Kris LeSueur 0

Spartan SGX WOD Power Up (AMRAP - Rounds and Reps) 16:00 AMRAP 20/16 Calorie Row 14 Single-Arm Kettlebell Clean and Jerks 12 Kettlebell Reverse Lunges 0:30 Dead Hang* -*2 Shoulder Taps Every 0:10- -Rx: 1 × 53#/35# Kettlebell- Spartan Finisher Brute Force Finisher (Time) For Time: 100m Sandbag Sprint 20m…

2021 02 21

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Preferred FREE!

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