CrossFit Preferred News July 24th – July 30th, 2016
[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=”July 23, 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 enjoying the CrossFit Games this weekend!
It has been a lot of fun to see how amazing these athletes are and who they have become and are becoming! It has also been a lot of fun to see Tennil Reed push herself in the CrossFit Games. She is a local and the sister of Lindsey Ahumada one of our athletes at CrossFit Preferred. One thing I have learned with CrossFit Athletes that I love is that they have never reached a comfort zone. They are always pushing themselves to become better! Lets follow that great example and strive to always improve in our health/fitness and life!
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_column_text delay=”0″]We are currently doing a preorder for the CrossFit Preferred T-Shirt Competition Winner! Please let me know your size and if you want a tank top or T-Shirt. You can do this on Facebook or you can email me @ kris@crossfitpreferred.com
[/vc_column_text][vc_column_text delay=”0″]Feed My Starving Children
As many of you may know we donate $1 for every membership at CrossFit Preferred to Feed My Starving Children. We have donated $1254.00 and have provided 5,452 meals to starving children around the world so far! We are super grateful that we have been able to with your support provide for these kids around the world. It is a great feeling to go serve at Feed My Starving Children and I highly recommend serving with your family. It is great family time and great service!
They have a huge event this next weekend July 29th-31st at the Phoenix Convention Center. The goal is to pack 1,000,000 meals with 5000 Volunteers!
Save the Date (1)[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]Workouts this week:
Monday
Warm Up/Skill:
3 x 50 Double Unders
8 Strict Pull-Ups
Strength:
Build to 1 Rep Max Pause Squat then do 3×3 Pause Squats @ 75%
Metcon:
3 Rounds For Time:
400 Meter Run
15 Toes to Bar (T2B)
9 Front Squats (155/115)
Accessory:
Muscle Up Progressions
or 5-10 Muscle Ups
Tuesday
Warm-Up:
400 Meter run
10 Wall balls
Active Stretching
Strength
Strict Press
Max Reps @ 75% 1RM
Then:
7 Minute EMOM
Pause Split Jerk starting at Strict Press max and building
Metcon:
12 Minute AMRAP
25 Calorie Row/Bike
16 Burpee Box overs
6 Handstand Push-ups (Rx+ deficit/strict)
Accessory:
Core work
Wednesday
Warm-up/Skill:
Barbell Snatch Progression
Strength:
Snatch – choose a moderate weight and work on mechanics for 15-20 min.
Metcon:
10,9,8……..2,1
Overhead Squats (95/65, RX+ 135/95)
Strict Pull-ups
Dips
Accessory:
Double Unders
Thursday
Warm-up:
Barbell Clean & Jerk Progression
Strength:
Athletes choice or
Build to a Double Hang Power Clean
Metcon:
8 Minute AMRAP
6 Kettlebell Swings
6 Box Step-ups
Rest 3 Minutes
then
8 Minute AMRAP
10 Wall Balls
10 Flutter Kicks
Rest 2 minutes
then
100 Sit-Ups
Friday
Warm-Up:
Repeat 3 times
25 Rapid Plate Jumps
10 Light Dumbbell Thrusters
10 Good Mornings
Strength:
Deadlift – build to a heavy single
Metcon:
Repeat the following for 5 cycles
3 Minute AMRAP
3 Thrusters (95/65 RX+ 135/95)
6 Burpees
9 Lateral Bar Hops
Rest 1 min and repeat AMRAP
Accessory:
Stretch
Saturday
Warm-up
1 Mile Run
Metcon:
20 Minute EMOM
Minute 1- 20 Kettlebell Swings
Minute 2 – 40 Second Handstand Hold
Minute 3 – 10 Alternating Reverse Lunges with Dumbbell
Minute 4 – 40 Second Prone Cobra
Accessory:
Tabata: 20 Seconds on 10 Seconds off for 8 Rounds of each movement
Air Squats
Push-Ups
Dumbbell One Arm Row
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2016 09 08