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CrossFit Preferred News July 10th – July 16th, 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=”JANUARY 10th, 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″]Hope everybody is having a great weekend!


Congratulations to Cory Brown for taking Gold at the Jiu Jitsu IBJJF American Nationals for a second year in a row! This is not easy for anybody! Cory is only 17 years old and is a super impressive athlete! He works super hard to accomplish his goals and is a great example to all of us! I think for any of us to progress in CrossFit or life we need to have big goals we are working towards! All of us coaches at CrossFit Preferred want to help you accomplish your goals. Please share with your coach what you are working towards so they can help!


One of our big goals at the gym is for everybody to progress in our CrossFit Preferred Level tests! We have so many people working towards this goal and doing great! We need to give a huge shout out to Rob Flunker for passing the CrossFit Preferred Black Level Test! He is 1 out of 13 people that has ever passed the test! Congratulations!


Free Trial for Friends and Family!


Remember Saturdays you are FREE to bring in your friends and family for a FREE TRIAL at CrossFit Preferred! We also currently offer a 1 Week Free Trial! We will extend a 1 Week Free Trial to anybody that has not been with us in the last 6 Months! We want you to train with us again!

[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]Workouts for this week:



9 Minute  EMOM

1- 4-6 HSPU (Strict or negatives)

2- :35 DB Snatch (you pick the weight)

3-30 Double Unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start

your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)


Back Squat. 10X1 @ 85%



6 OH Walking Lunges (95/65)

8 Box Jumps

12 C2B Pullups


300 Meter Sandbag



400 Meter Run

10 Wall Climbs


Strict Press and Barbell Bent Over Row Superset.

5@Barbell + 10 row

5@50% +10 row

3@60% + 10 Row

3@75% +8 Row

3@85% + 8 Row

1@95% + 8 Row


“DT -5 RFT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Mop up your tears.



40 Hand Plank Cross Knee to Elbow

20 Hanging Knees-to- Chest

40 Elbow Jacks

30 Hand Plank Cross Knee to Elbow

15 Hanging Knees-to-Chest

30 Elbow Jacks


Thruster 5-5- 3-3- 2-1


10-9- 8-7- 6-5- 4-3- 2-1

Front Squat (95/65)


KB Swings

Sit ups


Coaches Choice



Patrick Harris Warm Up


Take 15 minutes to build to a Heavy Snatch Balance


“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 200 meters)




Warm up/Skill

Rowing + Wall Facing Squats


A. Dead Lift

4 X 3+1 (Increase from last week or use 70-75%

3 Deadlift to knee + pause for :02 plus 1 deadlift

B. Optional: Strict HSPU EMOM to be done before or after class or between DL sets.

(1 strict HSPU to max depth every minute on the minute for 10 minutes)



Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots

Rest, 3:00 then…

Complete as many rounds and reps as possible in 7 minutes of:

7:00 AMRAP:

25 Double Unders

5 Bar Muscle Ups (sub 5 plank to 1 arm DB row)


3 Rounds. Rest as needed. For endurance, not time.

Turkish Get-Ups x 1 rep each arm

Pistol squat x 8 reps (sub goblet squat)

Kettlebell Swings x 15 reps

V-Ups x 15 reps (Or 15 sec L-sit)



12 Traveling burpees

12 Pull-ups

12 Tuck jumps

12 Mountain Climbers (2 ct)

200 Meter Farmer Carry

12 Sit Ups

12 Leg Levers

12 Wall Balls

12 Burpees

400 Meter  Run

12 KB Swings

12 Diamond Push Ups

12 Chin Ups

12 Air Squats

200 Meter Farmer Carry

12 Toes to Bar

12 Pass through (2 ct)

12 Goblet Squats

12 Bicycles

400 Meter Run


12 Tire Flips

12 Sprint Starts

12 Russian Twists (2 ct)

200 Meter Farmer Carry

12 Double Thrust Burpees

12 Walking Lunge Steps

12 Meter Bear Crawl

12 Meter Crab Walk

400 Meter Run

Please share this weeks newsletter with your family and friends! [/vc_column_text][vc_empty_space][/vc_column][/vc_row]