CrossFit Preferred

Spartan SGX Training – Monday July 15th, 2019 at 7:00pm “Sandbaggin”

Spartan Strength Eccentric Ring Pullups (3-3-3-3-ME) 5 seconds on descent Spartan SGX WOD Sandbaggin' (AMRAP - Rounds and Reps) AMRAP 16 (With a Partner): Partner 1: *7 Sandbag Ground-to-Overhead (75#/50#) *7 Front Squats Partner 2: Max Distance on Rower -*After partner 1 completes sandbag movements, switch with partner 2 and…

2019 07 14

Spartan SGX Training – Saturday July 13th, 2019 at 7:00am “Gritty Paradise”

By: Kris LeSueur 0

Spartan SGX WOD Gritty Paradise (AMRAP - Rounds and Reps) Teams of 2 30:00 AMRAP: 400m Sandbag Run (75#/50#) 8 Alternating Pull-ups 12 Alternating Dumbbell Box Step Ups (35#/25#) 20 Lateral Burpee Partner Jump Overs (Partner in Plank) 400m Run - Partners do together, switch sandbag as needed Pull-ups -…

2019 07 12

Spartan SGX Training – Wednesday July 10th, 2019 at 7:00pm “Mercy Rule”

By: Kris LeSueur 0

Spartan SGX WOD Mercy Rule (Part 1) (Calories) 5:00 AMRAP Max Calories on Assault Bike / Rower -5:00 Rest Before Part 2- Mercy Rule (Part 2) (AMRAP - Rounds and Reps) 10:00 AMRAP 20 Double Unders 10 Hand-Release Pushups 10 Mountain Climbers 5 Atlas Stone Squats (93#/73#) 10m Atlas Stone…

2019 07 09

Spartan SGX Training – July 8th-14th, 2019

By: Kris LeSueur 0

*Announcements* We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero! Run Workout For the Thursday Run Workout meet at Williams Field High School at 5:30am. Please park across the street at the church and walk over.…

2019 07 07

Spartan SGX Training – Monday July 8th, 2019 at 7:00pm “Python”

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 Python (Time) 3 Rounds for Time: 400m Run :30 Dead Hang* 200m Run 10 Double Kettlebell Alternating Hang Power Cleans (53#/35#) 100m Double…

2019 07 07

Spartan SGX Training – Saturday July 6th, 2019 at 7:00am “Brute Force Mile”

By: Kris LeSueur 0

Spartan SGX WOD Brute Force Mile (Time) For Time: 50 Sandbag-Facing Burpees 400m Sandbag Run Directly Into... 10 Rounds: 3 Pushup Sandbag Drags 4 Sandbag High Pulls 5 Sandbag Front Squats Directly Into... 800m Sandbag Run Directly Into... 1-2-3-4-5-6-7-8-9-10 Sandbag Bear Complex Brute Force Burpees Directly Into... 400m Sandbag Run…

2019 07 05

Spartan SGX Training – Wednesday July 3rd, 2019 at 7:00pm “Noodles”

By: Kris LeSueur 0

Strength/Skill Row / Dumbbell Burpee Ground-to-Overhead EMOM (Weight) Alternating EMOM x 10 (5 Rounds): Odd - 12/9 Calorie Row Even - 5 Dumbbell Burpee Ground-to-Overheads Spartan SGX WOD Noodles (Time) 3 Rounds for Time: 400m Single-Arm Kettlebell Farmer's Carry (53#/35#) 25 Kettlebell Goblet Squats 25 Sit-Ups

2019 07 02

Spartan SGX Training – July 1st-July 7th, 2019

By: Kris LeSueur 0

2019 06 30

Spartan SGX Training – Monday July 1st, 2019 at 7:00am “Animal Rescue”

By: Kris LeSueur 0

Strength/Skill Kettlebell Widow Makers (3-3-3-3-3) Two Kettlebells: 1 x Pushup on Kettlebells 2 x Renegade Rows (1 each arm, staggered legs) 1 x Snatch 1 x Front Squat Spartan SGX WOD Animal Rescue (Time) For Time: 400m Run 100m Bucket Carry Directly Into... 2-4-6-4-2 Sandbag Get-Ups (75#/50#) 4-8-12-8-4 Burpee Pullups…

2019 06 30

Spartan SGX Training Trail Run – 5:30am at South Mountain

By: Kris LeSueur 0

No Class at the Gym for Spartan SGX. Meet at the Pima Canyon entrance at South Mountain at 5:30am Call Kris at (602) 430-9060 with any questions.

2019 06 28

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