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=”May 22, 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″]This week at CrossFit Preferred:

• New Summer Gym Hours – We will be offering new summer gym hours at CrossFit Preferred starting May 31st, 2016. All class times will stay the same except for the 12:30pm class which will no longer be offered.  Instead we are EXCITED TO ANNOUNCE that we will be offering more Open Gym time this summer.  CFP will now be open from 5 am to 12:30 pm Monday through Friday.  Open gym hours will be at 7:30 am and from 10:30 am-12:30 pm. Please note that there will be no formal CrossFit coaching offered during the 10:30-12:30 class, but the gym will be open and available for use. Evening classes will remain the same. The new summer hours will look like this:

Monday – Friday

5 am – Gym Opens

5:30 am – CrossFit Class

6:30 am – CrossFit Class

7:30 am – Open Gym

8:30 am – CrossFit Class

9:30 am – CrossFit Class

10:30am-12:30pm  – Open Gym

4:00 pm – Open Gym

4:00PM – Teen Class Monday, Tuesday and Thursday

5:00 pm – CrossFit Class

6:00 pm – CrossFit Class

7:00 pm – Open Gym

**Olympic lifting will still be offered on Wednesday Nights from 6-8 pm.

• Memorial Day – Every year it is customary to do the Hero WOD “MURPH” on Memorial Day. This year we want all of you to invite your friends and family free of charge to do the workout with you! Scaling options will be available. Classes will be held at 7:00 am and 9:00 am on that day with Open Gym being at 8:00 am. We hope to see you all there!

Murph

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

• The Crucible at CrossFit Preferred – We are so excited for this event and we are FILLING UP FAST!! If you have a strong desire to start competing in CrossFit this event will help you build the mental strength you need to push yourself beyond what you believe your current limits are now. It will also help you push yourself in life! This event is for EVERYONE, not just the elite. We have limited it to 20 participants and their are only 3 spots left! Contact Kris at (480) 268-9307 or kris@crossfitpreferred.com Please invite your friends and family to join us for this event! WILL THE SUN RISE FOR YOU?! 

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Workouts for this week:

MONDAY

Strength

1. Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 75-90%

Metcon

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Rest, then…

1 Mile endurance run

TUESDAY

Strength

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

B.  Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

20 Burpees

10 Box Jump-Overs (24″/20″)

C. Accessory Work

10 Burpee Muscle Ups or:

10 Burpees

20 Chest to Bars

30 Dips

WEDNESDAY

Strength

A.  Power Snatch

Take 15-20 min and work to today’s heavy power snatch

Metcon

B. “Jackie” For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

THURSDAY

(Active Recovery)

Strength

1. Athlete Choice

Metcon

B.  Three sets of:

30 seconds of V-up or T2B

Rest 30 seconds

30 seconds of Hollow Rock

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

C. Every 5 minutes, for 15 minutes (3 sets) for times:

Run 400 Meters

15 Push-ups

Stretch

FRIDAY

Strength

1. Overhead Squat

Metcon

B.  AMRAP 15 min:

3 Squat cleans (125/185)  RX+ (145/205)

4 Box jumps (30/24)

SATURDAY

Metcon

Complete 5 rounds of the following:

60 seconds of Rowing (for calories)

200 m run

60 seconds of Burpees

200 m run

60 seconds of Box Jumps (24″/20″)

200 m run

60 lunges (KB goblet hold)

200 m run

60 KB swings

Run 200 m

Rest 60 seconds[/vc_column_text][vc_empty_space][/vc_column][/vc_row]