CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Busy week at CrossFit Preferred” 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=”April 24th, 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:

• Gym Closure –  The gym will be unavailable Thursday from 9-5, and Friday from 10-4.  The 12:30 class on both days will be canceled as well as the 4 pm open gym and teens on Thursday and the 9:30 am class on Friday will also be cancelled. Thursday 8:30 and 9:30 class will be moved outside but childcare will not be available. Friday 8:30 class will have childcare available. Thank you so much for your patience and understanding during this time.
  • Thursday classes
    • 5:30am, 6:30am – regular class
    • 8:30am, 9:30am – classes moved outside, no childcare available
    • 12:30pm – class canceled
    • 4:00pm – open gym and teens moved to Friday
    • 5, 6, 7 – regular classes
  • Friday classes
    • 5:30am, 6:30am – regular class
    • 8:30am – regular class, childcare available
    • 9:30am – class cancelled
    • 12:30pm class cancelled
    • 4,5,6pm – regular classes, teens moved to this day
• Competitive Training – We are continuing to follow CrossFit Invictus competitive training program for our athletes that want to do competitions.  If you are interested in following the competitive training program and want help knowing if you are “ready” for something more, please see a coach and we will help access you and get you started on the programming or help you get ready to start soon.  We are all anxious to get better but it is important that we stay injury free so please allow a coach to help you to know how to improve safely in your training.  In most cases Red level will be required to start competitive training but some exceptions to the rule may apply.
• Olympic Weightlifting Class – We are extremely excited to announce that we will be offering an Olympic Weightlifting class on Wednesday nights from 6-8 starting next week May 4th.  We want to welcome Mike Parra to our Coaching team and are excited to learn his Olympic Weightlifting techniques.
• Nutrition Class and Recipe Exchange – We will be having another Nutrition Class on Thursday May 5th at 7 pm. We will be talking about supplements, what to take and what not to take for recovery, muscle building etc. We will also go over pre workout and post workout meals, carbohydrate timing throughout the day and carb loading. We will also be doing a recipe exchange this night as well.  Please make and bring your favorite go to healthy recipe for everyone to sample plus several copies of the recipe.
• Gym Wide Coed Competition and BBQ – Saturday May 14th @ 9 am.  We are so excited about this event! Start looking for your partner. If you need help finding a partner let one of our coaches know and we can help. The competition will kick off at 9 am, then stick around after throwing down with friends and family for the CFP BBQ!! Their will be a sign up sheet for the competition posted at the gym this week. More info on what the competition will consist of to come.
• Arizona BOD POD – will be back at CFP on May 16th.  Sign up for times @ www.arizonabodyfattesting.com
• Swag Competition – We had some great designs submitted.  Now its time to vote on your favorite.  Images will be hung up at the gym and also posted on Facebook.  Please vote for your FAVORITE only! We have extended the voting one extra week to allow everyone to participate. Please vote either at the gym or on Facebook by Friday April 29th.
• The Crucible at CrossFit Preferred – This is an 8 + hour event designed to push you beyond what you believe your current ability to be. Be prepared for anything including CrossFit, swimming, rucking and anything else. Spots are filling fast! Contact Kris at (480) 268-9307 or kris@crossfitpreferred.com

[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]Training this week at CrossFit Preferred

MONDAY

STRENGTH

A. Strict Press 8X3 @ 80-90%

B. (Optional: Snatch Complex, work to a heavy Snatch pull + Hang Snatch)

METCON

3 Rounds of:

100 double unders

10 Front Squats (155/105)

20 C2B pull-ups

Rest 4 min

CrossFit Endurance

2 Mile Run, easy pace

TUESDAY

STRENGTH

A. Clean and Jerk 4X1 @ 80%

B. (Optional: 750 meter row for time or black level pace)

METCON

Two sets of:

60 Seconds of Dips (Or Muscle ups)

Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

60 Seconds of DB Box Step Overs

Rest 60 seconds

60 Seconds of Toes to bar

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

WEDNESDAY

STRENGTH

1. Deadlift: Work up to a triple at 40% heavier than metcon weight.

B.  Optional (20 man makers)

METCON

A. “Diane”

21 – 15 – 9:

Deadlifts (225/155)

HSPU

B. Endurance: 1 mile run

THURSDAY

STRENGTH

A. Athletes choice

ACTIVE RECOVERY

5 Rounds of:

Minute 1 – 15 Goblet Squats

Minute 2 – 45 Second Prone plank hold

Then 5 rounds:

Minute 1 – 15 Kettlebell Swings

Minute 2 – 45 second wall sit

FRIDAY

STRENGTH

A. Back Squat

Rest 2 minutes between sets.

B. (Optional: 3 rope climbs)

METCON

Complete 3 RFT:

20 front rack KB lunges 35/55

Run 400 Meters

SATURDAY

4/30/16

400 Meter Farmer Carry

30 Burpees

16 Air Squats

200 m run

30 Wall Balls

16 Air squats

200 m run

30 DB Push Press

16 air squats

200m run

30 sit ups

16 air squats

200 m run

30 push-ups

16 air squats

200 m run

30 tuck jumps

16 air squats

400 m farmer carry[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

The Crucible Event:

I am excited to announce our newest event called THE CRUCIBLE! This has been a dream of mine to create an endurance event around all the things I love to do. I have learned so much through endurance events. I feel they have helped to make me a better person all the way around. We will have Derek Price, myself and a couple other coaches leading this event. This event is about being ready for anything. We will be doing some CrossFit, swimming, rucking and other surprises. It will be team based. It will make you stronger mentally and physically. We are limiting it to 20 people and spots are going fast. This is for anybody that wants to push themselves. Do you have what it takes? You do not want to miss this event! We will have some great swag. Be part of the first team of The Crucible. You do not need to be a member of CrossFit Preferred to do this event. Contact Kris LeSueur at (480) 268-9307 or kris@crossfitpreferred.com. Please share with your friends and family.

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