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CrossFit Preferred News for March 28th – April 2nd, 2016

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Congratulations to everybody for finishing up the CrossFit Open. We are super proud of everybody for doing these tough workouts! This has been an exciting time and has motivated so many of us to improve for 2017! For all those that may need to test or retest please make sure you submit your score by 5:00 PM Monday March 28th.

We had a great turnout for our CrossFit Open Party/Potluck Friday night.  Thank you to all who came to compete, judge support, and encourage others. It was fun to see everyone push themselves and give it their all! 


Here are the current official standings for those officially registered with CrossFit for the Women of CrossFit Preferred


Here are the current official standings for those officially registered with CrossFit for the Men of CrossFit Preferred

Please look around our site to see some of our latest updates. We have Raymond Owens on the site as our first Athlete of the Month. We are super proud of all he does in life and for his progress at CrossFit Preferred! We have also added a Charity page to the site. As members of CrossFit Preferred we have provided over 3000 meals through Feed My Starving Children!

We start training for the 2017 CrossFit Open tomorrow:) We have a plan we are working on to help all of us improve over this next year. We will be sharing with everybody soon!

Here is the training for this week;



Split Jerk

Work to a heavy single


Perform the following 3 couplets with a 21-15-9 rep scheme with a 2 min break between each

Pull-ups and OHS

Push Jerks and Box Jumps

Deadlifts and Air Squats

*CrossFit Endurance Workout*

6 x 200 Meters

Recover 60 Seconds between 200’s



Front Squat 4X2 @ 90%


3 Rounds For Time

6 Muscle Ups  (Sub 15 Knees to elbow)

60 Double Unders

6 Squat Cleans (135/95 RX or 185/125 RX+)



Snatch Work to today’s heavy single


2 Rounds

25 Hand Stand Push Ups (HSPU) (to Open standard)

800 Meter Run

25 Weighted Pistol Squats (25/15)

*CrossFit Endurance Workout*

Meet at Highland High School at 5:30am or run from the gym to the track at 5:15am

2 Rounds of Bleachers for Warm Up


4 x 200 Meters

4 x 400 Meters


2 Rounds of Bleachers for Cool Down



Athlete Choice


Active Recovery Chipper

50 Mountain Climbers

50 Russian Twists

50 Second Plate Plank

50 Meter Karaoke

50 Meters High Knees

50 Lunges

50 Second L Sit

50 One Leg Plate Jumps

50 Plate Ground to overhead (G2OH)



Clean Pull 3X1 @110%


3 Rounds For Time

400 Meter Run

30 Sit Ups

15 Deadlifts (250/175)

*CrossFit Endurance Workout*

Run 8 Miles


30 Minute AMRAP of;

30 Wall ball

30 Double Unders

30 Plank Burpees

30 Dips

30 Barbell Back Squats

300 Meter Run

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CrossFit Open:

Please make sure to submit your scores for the CrossFit Open 16.5 WOD below by 5:00PM March 28, 2016

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