CrossFit Preferred

[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=”June 12th, 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 are excited to announce that we are putting together a CrossFit Preferred Endurance Group 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  and I love training for anything endurance! I am also a CrossFit Endurance Trainer! 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 us for some great workouts!

Remember Saturdays you are free to bring in your friends and family for a free trial of CrossFit Preferred! 

We have added Open Gym Hours for the Summer!

Monday – Friday

7:30 am – Open Gym

10:30am-12:30pm  – Open Gym

4:00 pm – Open Gym

7:00 pm – Open Gym – *No 7:00PM Open Gym on Friday Nights*

Travel or at Home Workouts:

If you are traveling this Summer or not able to make it into the gym and you need a workout Tiersa and I have been posting bodyweight workouts 6 days a week on our site Transcend Daily. We hope this helps you and your family to stay in great shape if you can’t make it into CrossFit Preferred! We definitely prefer CrossFit workouts but you can stay in great shape with our daily bodyweight workouts. These workouts will also help your family and friends that are either not into CrossFit or they are wanting to start a daily workout plan.[/vc_column_text][vc_column_text delay=”0″]

Here are our workouts for this week!

MONDAY

STRENGTH

Push Press

3×1

Focus on the depth/angle of your dip to prep for todays Clean and Jerk WOD

METCON

Complete as many reps as possible in 15 minutes of:

10 Squat Clean & Jerks (135/85 lbs)

15 Burpees Over Bar

8 Squat Clean & Jerks (155/105 lbs)

15 Burpees Over Bar

6 Squat Clean & Jerks (165/115 lbs)

15 Burpees Over Bar

4 Squat Clean & Jerks (185/125 lbs)

15 Burpees Over Bar

2 Squat Clean & Jerks (195/135 lbs)

15 Burpees Over Bar

Max Squat Clean & Jerks (205/145 lbs)

*Optional: barbell weight stays the same. Focus on technique

TUESDAY

STRENGTH

Back Squat

5X2 across

METCON

“Schlitz”

4 Rounds:

400 Meter Run

4 MU (sub 12 C2B pull-ups )

40 Double Unders

ACCESSORY

Three sets of

Bent-Over Barbell Row x 10 reps

Rest as needed

L-Sit 20 seconds

Rest as needed

WEDNESDAY

METCON

Snatch

3 x 3 reps @ 80%

Rest as needed

METCON

Complete rounds of 30, 20 and 10 reps for time of

Calories of Rowing

Toes to Bar

Thrusters (95/65 lbs)

THURSDAY

STRENGTH

Athlete Choice

METCON

4 Rounds For Time:

21 Wall Balls (20/14)

18 Kettlebell Swings (53/35)

15 Box Jumps (24/20)

12 Plank/out-in- up burpees

FRIDAY

STRENGTH

Deadlift:

work to your heaviest set of 7

METCON

21x15x9

Stone Cleans

Pullups

Rest, Then…

Reverse Tabata HSPU

8 x:10 on, :20 off

Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8

sets.

Rest, Then…

3 minutes max rep Double-unders

SATURDAY

METCON

“Loredo”

6 Rounds of:

24 Squats

24 Pushups

24 Walking Lunge Steps

400 Meter Run

Have a great week!

Kris LeSueur
CrossFit Preferred

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