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 29th, 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. All class times will stay the same except for the 12:30 pm class which will no longer be offered.  Instead we are excited to announce that we will be offering more Open Gym time throughout the 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 their will be no formal 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 – class

6:30 am – class

7:30 am – open gym

8:30 am – class

9:30 am – class

10:30am-12:30pm  – open gym

4:00 pm – open gym

5:00 pm – class

6:00 pm – 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 to do the workout with you free of charge.  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 their.

Murph

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

• Come see those completing The Crucible around 6:00am to 7:00am at CrossFit Preferred.
• The Crucible at CrossFit Preferred – We are so excited for this event! We still have 2 spots left! If you have a strong desire to start competing in CrossFit or in life this event will help you build the mental strength you need to push yourself beyond what you believe your current limits are now. This event is for EVERYONE, not just the elite. We have limited it to 20 participants and their are only 4 spots left.Contact Kris at (480) 268-9307 or kris@crossfitpreferred.com Please invite your friends and family to join us for this event!

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

MONDAY

Memorial Day WOD

“MURPH” – Learn why we do the Hero WOD Murph by clicking HERE

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

*scaling options available

TUESDAY

STRENGTH

Deadlift 5×5 @70%

METCON

21-15-9

Power Clean (135/95)

100 Double Unders after each set

Accessory

L-sit/chair sit: total 3 minutes with as few breaks as possible

Dumbbell Bent over row 4X8

WEDNESDAY

STRENGTH

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 4 reps @ 70%

Rest 2 minutes between sets.

METCON

Five rounds of:

8 Handstand Push-ups (Sub :40 second hold or handstand walk)

10 Pistol Squats

12 Box Jumps

Accessory:

800 Meter Sand Bag Carry

THURSDAY

STRENGTH

Barbell Bent Over Row 5X8

Use the time between sets to stretch.

METCON

3 Rounds for time of:

400 Meter Run

5 Barbell Bear Complex (45/35)

CrossFit Preferred Endurance – Join us at CrossFit Preferred at 5;10am or the Highland High School Track at 5:30am.

Track Workout

Warmup:

800 Meters

Running Drills

Workout:

Coaches Choice

FRIDAY

STRENGTH

Press

Build to a new one rep max push press, jerk, push jerk, or strict press

METCON

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (together)

50 Burpees

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Kettlebell Swings

50 Double Squat Wall Balls

Run 800 Meters (together)

SATURDAY

CrossFit Preferred White Level Test Workout 

White Level Test

Choose 10 out of 11 of these exercises. Must pass with

an 80% rate. 1 minute rest between each exercise.

1. PUSH UPS

40 m. 40 w. (knees) consecutive

2. SIT-UPS

65 in 2 minutes

3. SQUATS

80 in 2 minutes

4. BURPEES

20 in 1 minute

5. HAND STAND

Hold for 70 seconds

6. THRUSTERS

15x 75# m. 55# w.

7. WALL BALLS

15x 20# m. 14# w.

8. PUSH PRESS

15x 75# m. 55@ w.

9. JUMP ROPE #500 in a row or

15 double unders

10. BOX JUMP

20” 20 times consecutive

11. 400 METER RUN

1:45 Men 1:55 Women

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