CrossFit Preferred News July 3rd – 9th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News July 3rd – 9th, 2016 ” 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 3rd, 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″]
CrossFit Preferred News :
We will be closed for the 4th of July. Please spend this day with your family and enjoy our great American holiday! Happy 4t of July! If you want a workout please check out our site TranscendDaily. We have daily bodyweight workouts you can do anywhere!
*Reminder* If you take a water bottle at the gym please bring in a case of water every once in a while to make sure we always have water bottles at the gym. We hope this works great for everybody!
CrossFit Preferred Endurance
We have put together a CrossFit Preferred Endurance Group on Facebook for anybody interested! Please look for the CrossFit Preferred Endurance Group on Facebook or message Kris LeSueur to be added to the group! We are currently training for a Spartan Race in Southern California in September and the Gilbert Marathon and Half Marathon in November! My background is in endurance events like Ironman Triathlon, Xterra Triathlon, Marathons and I love training for anything endurance! I am also a CrossFit Endurance Trainer! I would love to help you train for your next event! We will be training for Spartan Races, SEALFIT Kokoro/20X, The Crucible, triathlons, marathons, adventure races etc. We meet up at different times and places depending on what we are training for at the time! Join the Facebook group to stay in the know and join an amazing group of people for some great workouts!
Free Trial for Friends and Family!
Remember Saturdays you are free to bring in your friends and family for a free trial of CrossFit Preferred! We also currently offer a 1 Week Free Trial!
Workouts for this week:
MONDAY – Closed
Please enjoy this day with your family and celebrate our amazing United States of America!
9 Minute EMOM
1- 4-6 HSPU (Strict or Negatives)
2-12 Toes to Bar
3-30 Double Unders (unbroken) (Add 10 Barbell Overhead 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)
6X3 tempo Back Squats. :04x:02x:01 (increase load from last week)
30 Clean and Jerks for time (135/95)
B. 800-1600 Meter Run
Strict Press (We will use warm up time to add in an additional strength today)
5X1 @ 80-85% of last weeks single
10 Hand Stand Push Ups
5 Front Squats (155/115)
10 Chest to Bar Pullups
200-400 Sand Bag
Double Under (Spend 4 minutes working doubles) If you’ve get them, do 150.
Push-Ups 30-50 with perfect form (Do not rush this, focus on elbow angle and keeping hips up)
Slow pull Squat Snatch (3X2 increase load from last week)
3 Rounds (RX+ weight vest)
400 Meter Run
25 Box Jumps/Steps
25 Wall Ball
100 Meters of Walking Lunges
Snatch+ Snatch Balance
4 X 3+1
3 Deadlift to knee + pause for :02 plus 1 deadlift
“Granite Games Qualifier-CFP #5”
70 Double Unders
7 Chest to Bar Pullups (RX+ muscle ups)
7 Snatches (115/75)
9 Minute EMOM
Min 1- Isometric Hold on pull-up bar :30 sec
Min 2: Plate plank :45
Min 3: V-Ups x15
Black Level Test – Coach will help you scale appropriately –
3 Parts to the Level 3 Test.
You must pass each part in order to move on.
Students must have completed and passed the
Level 1 and Level 2 Test to qualify for Level 3.
(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)
2000 METER ROW
(3 MINUTES AT EACH STATION) MUST
SCORE AT LEAST 1 REP IN EVERY SECTION
WITH A TOTAL OF 80+ TO PASS PART 2
1. CHEST TO BAR PULL-UPS
2. DEADLIFT 315# MEN
3. HANDSTAND PUSH UP /
1 AB MAT WOMEN
4. SQUAT CLEAN AND JERK
155# MEN / 95# WOMEN
5. MUSCLE UPS
RUN WITH #80 SANDBAG IN UNDER
45 MIN (MEN)
RUN WITH #40 SANDBAG IN UNDER
50 MIN (WOMEN)
3 MILE RUN
2016 09 08