Blog Search

CrossFit Preferred Digest – September 2018 Newsletter

By: 0

  • Join us for our CrossFit Preferred Mobility Clinic TONIGHT Tuesday September 18th at 7:00pm!

  • 3 Consecutive Saturday Gymnastics Clinic Starts Saturday September 22nd at 9:00am (read below for details!)

  • Upcoming CrossFit Preferred Events

  • Running Workouts Each Week

  • Spartan SGX Training

  • Member Spotlight – Joel Stepanek

  • New Members at CrossFit Preferred

  • Level Tests Are Back at CrossFit Preferred!

  • Outside The Box Happenings!

  • Birthdays This Month!

  • Upcoming CrossFit Competitions

  • Free Workouts! Saturday’s at 9:00am and Thursday Track

  • Refer A Friend $50/$50


CrossFit Preferred Mobility Clinic Tonight Tuesday September 18th at 7:00pm

Tonight we have our next mobility clinic that will be focused on Knee’s, Ankles and Feet!

If you have not been to one of these mobility clinics you are missing out. These clinics are part of your membership and totally worth your time!

Cat and Shayne from Therazona Physical Therapy (Members of CrossFit Preferred!) put them on for us and are helping us all to stay more healthy and mobile! 

If you are unable to attend (We get it! Life is Busy!) we will also be streaming this clinic live on Facebook Live to watch real time or at your convenience! 


Gymnastic Clinic’s – Saturday September 22nd, 29th & October 6th at 9:00am

Are you able to do a Pull Up, Kipping Pull Up, Butterfly Pull Up or Muscle Up? Hand Stand Push Ups?

We will be holding a gymnastics based clinic spanning 3 consecutive Saturday mornings starting on September 22nd.

We will start with basic shapes and swings and strength then get into bar movements like pull ups, toes to bar, chest to bar, muscle ups and finish with handstand push ups and handstands.

Each clinic will last from 9:00am to 10:00am.

For some, it may just be fine tuning movements for efficiency, while others might get their first bar Muscle Up or Hand Stand Push Ups!

This will be a great series that will help all of us!


Upcoming CrossFit Preferred Events – Mark Your Calendars!

  • CrossFit Preferred Mobility Clinic – Tuesday September 18th, 2018 at 7:00pm
  • Gymnastics Clinic – 3 Part Series
    Saturday September 22nd, Saturday September 29th and October 6th at 9:00am
  • Trunk or Treat Friday night October 19th (Stay Tuned For More Details – This will be for the whole family at a nearby park!)
  • Turkey Trot CrossFit Style! Saturday morning November 17th (Stay Tuned For More Details!)

Running Workouts Each Week

Did you know we now have additional running workouts each week that you can do in addition to your CrossFit workouts or you can split up your CrossFit workouts and running.

These workouts as well as all of our workouts are posted @ crossfitpreferred.com each week under the blog section and Coaches Corner and Latest WOD.

PLEASE CLICK HERE TO SEE THIS WEEKS RUNNING WORKOUTS


Spartan SGX Training!

“Spartan Race is the global leader in obstacle course racing, which is essentially one of the fastest growing sports worldwide.

Running a Spartan Race is a great way to test your grit, strength, athleticism and endurance.

“Sounds really similar to CrossFit. CrossFit, in and of itself, is a good way to train to do something like a Spartan Race.

What you don’t always see in CrossFit is how to deal with the obstacles that you come across during a race.

That is where Spartan SGX comes in. SGX training fills in the gaps for individuals to be prepared for not just the endurance aspect of running a race anywhere from 3 miles long to the distance of a half-marathon (or even longer!), but training specifically to prepare for the obstacles you would likely see in a Spartan Race.

Everything from bucket carries, tire flips, sandbags, monkey bars, sled drags, rope climbs, and maybe a few burpees too.  😉

We focus less on lifting as heavy as possible, and more on getting your body to move better in space, to build the athleticism to not only carry a heavy sandbag, but to also move your body efficiently like you would in a barbed wire crawl.

Even if you are not looking to run a Spartan Race, this class is great for better body awareness, better movement patterns, building strength, better obstacle specific skills, and being an effective and well-rounded athlete.

When you prepare for a Spartan Race, you don’t just want to just feel good about it. You want to be prepared! Spartan SGX is your answer!”

– CrossFit Preferred’s Spartan SGX Coach – Andrew Lucero

Join us for our dedicated Spartan SGX class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am.

This is a great class for beginners and experienced athletes! Everyone gets a great workout and training!!

Please CLICK HERE to See This Weeks Spartan SGX Training 

UPCOMING RACES WE ARE TRAINING FOR:

Spartan Race Super & Sprint in Laughlin, Nevada 

November 16th & 17th

Spartan Race Super & Sprint in Castaic, California 

December 8th & 9th – Castaic, California

Arizona Sprint & Super Weekend – CrossFit Preferred will have a team at this race! Join us! 

February 9th & 10th, 2018



Member Spotlight – Joel Stepanek

Joel has been a member of CrossFit Preferred since August of 2016. He stopped attending for a while then decided to come back about 7 months ago. Since then he has been hitting PR after PR and is on fire!

He posted this on Instagram this last week and is allowing me to share this with all of you:

“A little over 7 months ago I felt awful. I was unhealthy and poor eating while I traveled became poorer eating at home. Stress led to bad sleep and bad sleep led to inactivity. I felt bad because I was starting to have trouble keeping up with my kids. They were full of energy and I was out of breath after playing for about 5 minutes. I needed a change. So I started going to CrossFit every day at 5:30am.

I want to be a dad that keeps up and inspires his kids to be healthy – spiritually, emotionally, intellectually, and physically. That means I need to model that health. Seeing my kids excited to go running with me or being able to practice gymnastics with them is something I could not have dreamed of 7 months ago.

People have a lot of opinions about CrossFit but what it has done for me is help me to be a better dad and husband because I can model health, be more confident, and manage stress and adversity better. I am so thankful for the incredible support and encouragement from my wife for helping me make the 5:30am workouts and so grateful for the amazing community at CrossFit Preferred for helping me work toward being the best I can be and showing me how to push my boundaries way past my fears and into something great. Looking forward to being the healthiest I have ever been by my 33rd birthday this year in December and being able to keep up with my kids for a long time.” – Joel Stepanek

Joel thank you so much for sharing your story! This is why Tiersa and I own the gym and why all of us coaches coach at CrossFit Preferred! CrossFit definitely works and makes you better not just for yourself but for everyone around you!


New Members at CrossFit Preferred

We have some new members that have started in the last few months that we are excited to announce!

Welcome:

Cassie Rudder, Maria Spitzer, Katie Overstreet, Andrew Marxman, Cassie Kutzbach, Steve Richins, Gina Zite, Eric Zite, Tara Wright, Kurt Rinke, Justin Dahl, Rusty Cooper, Dani Cooper, Jeff Owens, Shirley Penrod, Bekah Gardner, Beth Howe, Mike Wood, Connor Washburn, Kyle Gadberry, Brittany McDonald, Lauren Mendoza, Josh Neff, Jordan Crane, Daniel Crane, Matthew DiDonato and Jordan Valocchi!

It has been great getting to know each of you and see you progressing! For those that just started we can’t wait to get to know you better! 


Level Tests Are Back at CrossFit Preferred!

Congratulations to Isaac Aguirre, Allen Quintero and Ashley Ashley Awender for passing the CrossFit Preferred Black Level Test!

They all decided to do this extremely hard level test last night!!

In 6+ years only 18 have passed this test!

Isaac is the youngest person (16 years old) to ever pass this test!! He is a super Impressive athlete!

Isaac has an amazing Dad (Eddie Aguirre) who is so supportive and encouraging to his son!

Allen and his wife have a young baby and he has continually kept improving!

Ashley is incredible and has transformed her life with CrossFit losing well over 100 pounds! She is amazing and is inspiring so many people!

You are all amazing people! Congratulations!!

Each test you pass you get a shirt the color of the test! See other tests below!

We will start back doing these level test the first Saturday of every month. Please let a coach know what test you want to sign up for!

Black Level Test

3 Parts to the Level 3 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 and Level 2 Test to qualify for Level 3.

PART 1

(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)

2000 METER ROW

PART 2

(3 MINUTES AT EACH STATION) MUST

SCORE AT LEAST 1 REP IN EVERY SECTION

WITH A TOTAL OF 80+ TO PASS PART 2

1. CHEST TO BAR PULL-UPS

2. DEADLIFT 315# MEN

155# WOMEN

3. HANDSTAND PUSH UP /

1 AB MAT WOMEN

4. SQUAT CLEAN AND JERK

155# MEN / 95# WOMEN

5. MUSCLE UPS

PART 3

RUN WITH #80 SANDBAG IN UNDER

45 MIN (MEN)

RUN WITH #40 SANDBAG IN UNDER

50 MIN (WOMEN)

3 MILE RUN

Level Tests Before The Black Level Test

Gray Level Test

BASELINE TESTING MUST BE UNDER 5:15 for Men and 6:30 for Women

500 METER ROW

40 AIR SQUATS

30 SIT UPS

20 PUSH UPS

10 PULL-UPS

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

Red Level Test

3 Parts to the Red Level 2 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 Test “White Band” to qualify for Level 2.

PART 1

2 MILE RUN + 50 PULL-UPS

IN UNDER 20 MINUTES (MEN)

2 MILE RUN + 25 PULL-UPS

IN UNDER 25 MINUTES (WOMEN)

PART 2

10 CLEAN & JERKS AT BODY WEIGHT

+ 10 OVER HEAD SQUATS AT 3/4

BODY WEIGHT IN UNDER 10 MIN (MEN)

10 CLEAN & JERKS AT BODY WEIGHT

+ 10 OVER HEAD SQUATS AT 1/2 BODY

WEIGHT IN UNDER 12 MIN

 


Outside the Box Happenings 

Congratulations to Laura and Ben Reed who just had their third child August 26th, 2018!

He was a health bot at 6 Pounds 5 Ounces and 18.5 Inches!

On day 2 nurses were commenting how well Laura was moving around and recovering!

Laura was working out at the gym up until a couple days before she had Nash! CrossFit Works!

We can’t wait to see you both at the gym again and to meet Baby Nash! 


Upcoming Birthdays!

September 20th

Danielle Russell

Jessalin Machado

Sascha Grace

Shanna Duvall

September 25th

Sue French

September 28th

Josh Wood

September 29th

Mike Soehl

October 2nd

Mike Jarman

October 8th

Rusty Cooper

October 9th

Patrick Harris

Tyler Jones

October 10th

Becca Mosher

Jordan Valocchi

We wish each of you a very Happy Birthday!!

Upcoming CrossFit Competitions 

Sat, Oct 6th 2018
Cactus Games featuring the Southwest Masters Championships
Individual Masters, Scaled Teams of 3, RX Teams of 3
Hosted by Crossfit Blade

Sat, Oct 13th (9am-3pm) , Festivus Games (Partner Competition) Hosted By: CrossFit Archangel

October 13th, Saturday 6:30 am – 3:00pm
Festivus Games
CrossFit Milo, Tucson AZ

Saturday – October 20th
Scottsdale Barbell Fall Classic
Hosted by CrossFit Infinite Strength
Youth Weigh-in 6a-7a
Youth Lift 8a
Women Weigh-in 9a-10a
Women Lift 11a
Men Weigh-in 12p-1p
Men Lift 2p

October 27th – 5 hrs (exact time TBD)
The Explosive Training Seminar
Taught by Ryan Moody
CrosssFit Milo, Tucson AZ

Saturday – October 27th
HDAC Last Chance Qualifier Weightlifting Meet
Hosted by High Desert Athletic Club (CF 520)
Women Weigh-in 9a-10a
Women Lift 11a
Men Weigh-in 12p-1p
Men Lift 2p

Saturday – November 3rd (7:30am-4pm)
Dawn Of The Deadlift (M/F partner COMP)
Hosted by Alpha Fit Series
Location: CrossFit Infernal

Saturday-Sunday, Nov 10th-11th
CrossFit Olympic Weightlifting Course
Hosted by CrossFit Now

Friday – November 16th at 6:00pm!
The Gobbler Gauntlet 2018
Teams of 2 only $100!
Men’s RX, Women’s RX, Coed RX, Men’s Scaled, Women’s Scaled, Coed Scaled

Saturday – November 17th
Arizona’s clash of the fittest 2018 (partner comp)
GV Crossfit

Saturday – December 15th
Iron Athlete Winter Weightlifting Meet
Hosted by East Valley CrossFit
Women Weigh-in 9a-10a
Women Lift 11a
Men Weigh-in 12p-1p
Men Lift 2p


Free Workouts! Saturday’s at 9:00am and Thursday Track at 5:30am

Did you know CrossFit Preferred offers free community workouts two times per week!

We have a free Track Workout every Thursday at 5:30am at the Highland High School Track. This is for beginners and experienced runners! We have great workouts that are helping everyone improve!

We now also have a free workout on Saturdays at our 9:00am class only. These workouts are challenging and fun but are designed for beginners that do not have the technical skills of some of the lifts we do yet!

Please invite your friends and family and invite them to experience a CrossFit or Track Workout!


Refer A Friend Program

GIVE $50 GET $50

Got a friend who wants to transform their life and body and have a blast doing it? Refer them to CrossFit Preferred, and we’ll reward you both! Just give us your friend’s name and email address, and we’ll send them an offer $50 off their first month of training! When they sign up, you’ll get $50 off your next month, too. Everybody wins!

https://crossfitpreferred.com/refer-a-friend/