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CrossFit Preferred News February 15th – 20th, 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=”FEBRUARY 14th, 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″]We have a great week of workouts planned for this week to prepare us more for the CrossFit Open! Due to popular demand we will post all of the workouts for the week going forward in the CrossFit Preferred News Section. We will also send the workouts each week in the weekly email. We will still have each days workouts posted in the section Workout of the Day. Here are this weeks workouts:




Split Jerks 3 x 2, 6 x 1


Muscle Up or Chest to Bar progressions


For Time:


10 Ring Muscle Ups then immediately

5 Rounds of

– 10 Hang Squat Cleans 185/125#

– 10 HSPUs

Then immediately

10 Bar muscle ups

RX: 20 Chest to bar, 135/95#

Scale: Coach will assign Pull-up progression, reduce clean weight

*CrossFit Endurance* – Meet at the gym at 5am


2 x 400,

2 x 800

2 x 400

Rest 2 Minutes on 400’s

Rest 3 Minutes on 800’s



Back Squat 4 x 8 @ 80% across – high bar (set bar high on your back) and try to keep grip width same as your clean.


Snatch technique and warm up


Teams of Two

Part 1 (Weight)

10:00 to establish 1RM Snatch – you may have two bars, no attempt limit. Score is total weight in lbs. of each teammates heaviest lift * multiplier.

M/M or F/F = Total * 1

Coed = Total * 1.5

3:00 transition then

Part 2 (Rounds & Reps)

10:00 AMRAP of:

10 Deadlifts 225/155# (scale to 50% 1RM)

10 Burpees over bar

10 Pistols (total)

*Partners work at the same time and must complete each movement before moving on together.





For Time:

800 Meter Run

80 Sit-ups

80 Air Squats

80 Crunches

800 Meter Run

*CrossFit Endurance* – Meet at the gym at 5am


1 x 1200

1 x 1000 Meters

1 x 800 Meters

Rest 2 to 3 minutes between intervals



Overhead Squats 2 x 5, 4 x 3


Handstand push-ups, strict and kipping


For time, complete all parts with a running clock:

A. 15-12-9

Strict HSPUs

Toes to bar

B. 15-12-9

Box jumps 30/24″

Double-unders X 3

C. 15-12-9

Thruster 115/75#

Cal Row/Airdyne (or sub 300/200/100m run)




A. Build to 90% then

B. Cycling – 2×10 power @ 70-75%, quick reset between each rep or maintain grip if able. Focus on full extension + elbows through @ the top.



5 rounds for time of:

11 Back Squats 185/125# (from the ground if able)

7 Strict Burpee Pull Ups (push-up + strict pull-up)

400 Meter Run

*CrossFit Endurance* – Meet at the gym at 5am


10 Mile Tempo (Warm Up 2 Miles, Run Fast 1 Mile, Run Easy 1 Mile, Run Fast 1 Mile, Run Easy 1 Mile, Run Fast 2 Miles, Recover 2 Miles)

The Goal of Tempo Running is not to run your fastest but to run faster than your normal pace. 


We will post on Workout of the Day

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CrossFit Open:

We are only 2 weeks away from the CrossFit Open! Mark your Calendars to join us Thursday February 25th at 5:00pm. We will have a CrossFit Preferred Member Celebration Night! Some will be doing the workout when they announce that night. You will have until Monday morning to complete the workout. For those that are new to CrossFit this is a very fun time in the CrossFit world! Even if you are not competitive it is still worth signing up and see how you place in the world. It is fun to compare your results each year.[/vc_column_text][vc_column_text delay=”0″]Anybody 14 years or older can sign up. There are different scaled workouts for the Teens. There are RX Workouts and Scaled workouts for the adults 18 and older. The preparation you are doing now will help you to do great! Keep pushing yourself every time you come to class and make sure you are consistently coming to class. Consistency is the key to getting great at everything in life and especially fitness![/vc_column_text][vc_wtr_button url=”||target:%20_blank” label=”Sign Up Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_empty_space][vc_column_text delay=”0″]

SEALFIT 20x in the works!

We are working on having a SEALFIT 20x hosted by our gym this April. Please email me at kris@crossfitpreferred to let me  know if you have any interest. We so far have a few people interested and we would like to have over 20 attend. This is a great event for anybody wanting to improve at life! If you have a group of people that you want to pull together as a team this will help so much to do that!  More details to come soon![/vc_column_text][vc_wtr_youtube url=”3l-_i4Cs10o” autoplay=”0″ showinfo=”0″][vc_empty_space][vc_column_text delay=”0″]This week is week 11 out of 12 of our CrossFit Endurance Phoenix Marathon/Half Marathon training. Everyone participating is experiencing great results and becoming faster everyday! Billy Coover improved his Half Marathon time by 8 minutes this week for a new Half Marathon Personal Record!


This week we are working on the Alternating Foot Pulls to improve our form. A lot of people run inefficiently by landing on their heels when they run. This drill will help you to focus on where to land on your foot when you run. These drills will help everyone whether you are running the marathon or not. Just like all of the Olympic lifts and movements that we do in the gym there is a proper form to running. Work on improving your run and your daily workouts will improve![/vc_column_text][vc_wtr_youtube url=”9lANX2-jN-g” autoplay=”0″ showinfo=”0″][vc_empty_space][/vc_column][/vc_row]