CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Open 16.2 Coming Up!” 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 28th, 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 had a week packed full of many events! From competing in the CrossFit Open, Spartan Racing, to The Phoenix Marathon and Half Marathon!   We love seeing all of you push yourselves out of your comfort zone. This is how we all will become better athletes! Congratulations to all those that completed 16.1, the first Open WOD.  It was extremely hard and the longest Open WOD to date. If you have not completed the Open workout yet you have until 5 pm on Monday night to complete the workout. We will meet again this Thursday night at 6 pm for the announcement of the second Open WOD 16.2!  All are welcome to come and compete or support those that are completing that night.  We had a great turnout last week and hope to have an even bigger turn out this week. There was a great feeling of camaraderie and community. We have awesome athletes that attend all day long and it is fun to get to know everybody better. Come meet others and feel the energy and enthusiasm that we all have for CrossFit! Here’s to a great week!! 

MONDAY

STRENGTH

Back squat 4×5 @82-84-86-88%

SKILL

Overhead squat

METCON

AMRAP 10:00 of:

10 OHS 95/65

10 Pull-ups

10 Push press 95/65

10 Box jumps

Endurance: 1 mile run

TUESDAY

STRENGTH

Snatch

1. Complex – 6×1 build to heavy snatch hi pull+full snatch

2. 4×2 Full snatch

METCON

Teams of two complete 4 rounds of the following:

100m Shuttle sprint, run together 50m out/back

50 Wall balls, alternating 20/14 (pass back/forth)

25 Deadlifts @ 50% 1RM (one at a time, split reps any way you choose, two bars optional)

Bonus: Coach’s choice

WEDNESDAY

STRENGTH

Clean & Jerk – full warmup then 3 singles at 80/85/90%

SKILL

Toes to bar

METCON

For time:

5 Muscle ups (scaling options available)

10 Cleans (power or full) 185/125#

20 HSPUs

40 Air squats

80 Double-Unders

40 Air Squats

20 HSPUs

10 Cleans

5 Muscle ups

THURSDAY

STRENGTH

Choice

METCON

Active recovery

800m Run

80 Sit-ups

40 Cal Row

80 Mountain climbers

800m Run

Come join us for the 16.2 Open announcement at 6:00pm!

*CrossFit Endurance Workout* – Meet at Highland High School at 5:30am

Workout to be decided

FRIDAY

CrossFit Open WOD 16.2 (scaling options available)

SATURDAY

To be announced – Waiting on 16.2 Announcement

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CrossFit Open:

You still have until Monday at 12:00PM to sign up for the CrossFit Open. It has really been great to see everybody pushing themselves. It is only $20 and we will give you a free CrossFit Preferred shirt. You will not be disappointed that you signed up for the OPEN. We highly encourage you to sign up for the OPEN! This will only help you to improve and get in even better shape![/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=”url:https%3A%2F%2Fgames.crossfit.com%2Fcf%2Flogin%3FreturnTo%3D%252Fregister-athlete%26flow%3Dgames||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][/vc_row]