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Spartan SGX Training – December 24th-30th, 2018

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For next Monday New Years Eve day we will only have our morning schedule. Spartan SGX Class will be at 7:30am

Track Workout

For the Thursday Track Workout meet at CrossFit Preferred at 5:30am

*Join us for our December Running Challenge!

Accumulate 50K (31.09 Miles) of Running in the Month of December! – Post in our CrossFit Preferred Facebook Members Group!

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!



Spartan Christmas (Time)

For Time:
400 Meter Run
200 Meter Sandbag Carry
20 Walking Lunges
400 Meter Run
20 Box Jumps
20 Hand-Release Pushups
400 Meter Run
200 Meter Bucket Carry
2 Tire Flips
400 Meter Run
20 Calorie Row
2 Rope Climbs
400 Meter Run
20 Pull-ups
50 Meter Bear Crawl
400 Meter Run
50 Meter Sled Push
20 Burpees

Tuesday – Running Day 

Warm Up 

Run 400 Meters

Stretch and Loosen Up


35 minute  easy aerobic run.


5 x 100 meter flat sprints with 2 minutes rest between each 100 meter sprint


Stretch and Foam Roll



Turkish Get Up 

Every 2:00 for 10:00 – 1 repetition per side
1 press in every phase of the movement


Python (Time)

3 Rounds for Time:
400 Meter Run
:30 Dead Hang*
15 Double Kettlebell Swings (53#/35#)
50m Double Kettlebell Overhead Carry

*2 Shoulder Taps every :10


Running  Workout – Meet at CrossFit Preferred at 5:30am


Warm Up 

Class Warm Up /Stretching

400 Meters

Workout: “Butterfinger” 

10 Rounds:
Fast 300 meters, slow 200 meters. No rest between reps or sets


400 Easy


FRIDAY – Running Day 

60 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

Very important to get time on your feet and build an aerobic base in your running.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling


Warm Up

Coaches Choice


Burpee-Mania (Time)

For Time:
800 Meter Run

5 Rounds:
5 Hand-Release Burpees
5 Burpee Pullups
5 Strict Pushup Burpees
5 Burpee Broad Jumps
5 Burpees

800 Meter Run


Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!