CrossFit Preferred

“Floored” CrossFit WOD – Saturday October 31st, 2022

Strength Strict Press 3 Sets: 3 Reps @ 80-85% Metcon Floored (3 Rounds for reps) AMRAP 4: 21/15 Calorie Bike 27 Burpees 27 Pull-ups Rest 4 Minutes AMRAP 4: 15/12 Calorie Bike 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 12/9 Calorie Bike 15 Burpees 15 Chest…

2022 10 30

“Deka 2k22” Spartan SGX WOD – Saturday October 29th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Deka 2k22 (Time) For Time: 200 Meter Run, 30 Single-Dumbbell Reverse Lunges (50 / 35 lb) 200 Meter Run, 500 Meter Row 200 Meter Run, 20 Box Jump Overs (24"/20") 200 Meter Run, 25 Wall Ball Sit-ups (20 / 14 lb) 200 Meter Run, 500 Meter Ski…

2022 10 28

“Nickleback” CrossFit WOD – Saturday October 29th, 2022

By: Kris LeSueur 0

Strength Clean and Jerk (Power Clean + Push Jerk 5 Sets: 3 Power Cleans + 1 Push Jerk All Sets Performed @ 75-80% of 1RM Clean & Jerk ) Metcon Nickleback (Time) 5 Rounds: 4 Deadlifts 3 Hang Power Cleans 2 Push Jerks 1 Rope Climb (15ft.) 150 Double Unders…

2022 10 28

“DR Evil” CrossFit WOD – Friday October 28th, 2022

By: Kris LeSueur 0

Strength Back Squat 4 Sets: 2 Reps @ 75-80% Metcon DR Evil (10 Rounds for reps) 10 Rounds x AMRAP 2: 15/12 Calorie Bike Max Burpee Box Jump Overs (24"/20") Rest 1 Minute Between Rounds. Row Substitute: 20/15 Cal

2022 10 27

Women’s Hormone Health With Dr. Mary Reker

By: Kris LeSueur 0

https://youtu.be/UHIZpVZKkb0 This month’s nutrition talk Tiersa and Jaclyn go over Hormone Health with special guest Dr. Mary Reker! We are so excited to be doing this topic! Hormones health is a topic that we talk about constantly with our clients and members of our gym. Don’t worry men, we will…

2022 10 26

“Burnin’ Up” CrossFit WOD – Thursday October 27th, 2022

By: Kris LeSueur 0

Strength Max Strict Pull Ups (AMRAP - Reps) Strict Pull-ups Conditioning (7 Rounds for reps) 7 Sets of 40-50% Unbroken Set *Full Recovery Between Sets *If Your Modified For Your Unbroken Set, Use The Same Modification Here Metcon Burnin’ Up (Time) Burnin' Up. Partner WOD 8 Rounds For Time: 100ft.…

2022 10 26

“LT-1501” Aerobic Capacity/Spartan SGX Training – Thursday October 27th, 2022

By: Kris LeSueur 0

Aerobic Capacity LT-1501 (6 Rounds for distance) 6 Rounds: 3:00 Run - Moderate Pace -0:45 Rest Between Rounds- -Moderate Pace: 60-80 Seconds Slower Than 1 Mile PR Pace-

2022 10 26

“Freaky 5K” CrossFit WOD – Wednesday October 26th, 2022

By: Kris LeSueur 0

Strength Deadlift 4 Sets: 2 Reps @ 75-80% of 1RM Deadlift Metcon Freaky 5K (5 Rounds for reps) On the 6:00 x 5 Rounds: 1,000/800 Meter Row Max Bodyweight Reps Round 1: Chest to Bar Pull-ups Round 2: Handstand Push-ups Round 3: Toes to Bar Round 4: Alternating Single Leg…

2022 10 25

“Turkish Heat” Spartan SGX WOD – Wednesday October 26th, 2022

By: Kris LeSueur 0

Spartan SGX WOD Turkish Heat (AMRAP - Rounds and Reps) AMRAP 16: 8 Sandbag Over-the-Shoulder Cleans 6 Kettlebell Turkish Get-ups Every 4 Minutes [Starting at 0:00]: 200 Meter Sandbag Run Sandbag: 75 / 50 lb Kettlebell: 53 / 35 lb Spartan Finisher Wall Sit Wednesday (AMRAP - Reps) 3 Rounds:…

2022 10 25

“Bike FTP Prep” Aerobic Capacity/Spartan SGX Training – Tuesday October 25th, 2022

By: Kris LeSueur 0

Aerobic Capacity Bike FTP Prep (AMRAP - Reps) Assault/Echo Bike Conditioning: 10 Rounds: 2 Minutes On 1 Minute Easy Score: Lowest Average Watts of the 10 Rounds In a few weeks from now we will complete a 20-minute bike test. This will be one of our prep workouts for the…

2022 10 24

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES