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 5th, 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″]

Another great week at CrossFit Preferred!

The Crucible was a huge success! We had 22 out of 23 people complete our first Crucible Event! It started at 10:00pm Friday night and ended right around 6:00am as the sun was coming up. It pushed many out of their comfort zone and taught them that they could do more than they thought they could. We had amazing athletes show up from our gym and other gym’s across the country! We also had a great team of 4 women show up from CrossFit Flagstaff! We will be doing another one in the future and I highly recommend this event! It was a very positive experience for all that attended!

Just a reminder that 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*

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

MONDAY

STRENGTH

Deadlift

5@40%

5@50%

3@60%

5@75%

3@85%

METCON

Regional Event #5

3 rounds for time:

400 Meter Run

40 Sit-Ups

7 Deadlifts (225/155)

(265/185 RX+)

Time cap: 16 minutes

ACCESSORY

5X5

Behind the neck no dip jerk (75/50)

TUESDAY

Strength:

STRICT PRESS

5@40%

5@50%

3@60%

3@70%

3@80%

AMRAP @ 90%

METCON

Regional Event #3

For time:

104 Wall-Ball Shots

52 Pull-Ups

M 20-lb. ball to 10-ft. target

F 14-lb. ball to 10-ft. target

ACCESSORY

5X3

Sotts Press

WEDNESDAY

FRONT SQUAT

Rest 2 min between sets

5 reps @65%

4 @75%

3 @ 80%

3 @85%

1 @ 90%

1 @95%

1 @101% (Repeat this for last set)

METCON

Regional Event #4

4 rounds for time:

28 One-Legged Squats, alternating

15 Power Cleans

M 115 lb. F 80 lb.

Time cap: 15 minutes

4 Rounds not for time:

50 Double-Unders (unbroken)

4 Wall Climbs

THURSDAY

STRENGTH

Recovery: Snatch technique (barbell) or athlete choice

Non-recovery: Back Squat

3 x 5 reps tempo back squat 4 count down/ hold for 2 count/ 1 count up

(use approximately 65-70% of your 1-RM)

METCON

Optional recovery workout will be available

METCON

For Time:

18-15-12 of:

Calorie Row/Bike

Mountain Climbers x 4

Directly into…

18-15-12 of:

V-UP

OHS Barbell

For Time: 

18-15-12 of:

Calorie Row/Bike

Power Snatch, 95/65

Directly into

18-15-12 of:

TTB

OHS, 95/65

ACCESSORY

1 mile run

FRIDAY

STRENGTH

Clean and Jerk

(across, climbing, or hit a 1 RM)

METCON

Regional Event #2

6 Rounds for Time:

4 Muscle-Ups/Ring Dips

7 Handstand Push-Ups (strict if able)

12 KB or DB Snatches/Swings

Time cap: 20 minutes

SATURDAY – All Saturday’s are free bring your friends and family day! 

Part 1

5 rounds of: 

100′ Bear Crawl

100′ Standing Broad Jump

Part 2

1000m Run

then

5 Rounds For Time:

10 Barbell Back Squats

10 Box Jumps

10 Toes to bar

10 Bar Facing Burpees

then

1000 Meter Row

Travel 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 TranscendDaily.com. We hope this helps you and your family to stay in great shape! We definitely prefer Crossfit workouts but you can stay in great shape with 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.

 

Please share this weeks news with your family and friends! 

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