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CrossFit Preferred Happenings – April 2019 Newsletter

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  1. Featured CrossFit Preferred Athlete – Cassandra Rudder
  2. New Training Cycle – “Grunt Work” by CompTrain
  3. Mobility Seminar Saturday March 30th was a hit!
  4. CrossFit Open/Friday Night Lights Winner!
  5. Gym Barbecue
  6. CrossFit Preferred Committed Club February Winner
  7. CrossFit Preferred Facebook Live Topics
  8. JDRF 5K Crazy Sock Family Night Run 
  9. Spartan Race – CrossFit Preferred Team!
  10. Welcome New Members!
  11. Birthdays & Member Anniversaries!
  12. CFP Goal Board April

Featured CrossFit Preferred Athlete – Cassandra Rudder

If you know Cass you know she always has a smile on her face. Cass started at our gym almost a year ago and was a little resistant to jump right in. But now she participated in the CrossFit Open, has a goal to be a part of the Committed Club each month and has referred her two best friends Megan Hammond and Danielle Applebach to CrossFit Preferred. We took some time to ask Cass some questions and here is what she said.

Why do you train at CrossFit Preferred? 

I train at CrossFit preferred because of the community, and because of the coaches. I truly feel like ALL the coaches have my best interest at heart. They not only want to push me to new limits while working out, but more importantly want to keep me safe in my movements and technique; which is something that’s really important to me. 

What were you most afraid of when you joined our gym? 

I was afraid I would look stupid or feel insecure. I was also afraid that I would be the only one who didn’t know what they were doing and always feel like “the new kid.” It’s funny to look back at these fears now and realize how ridiculous they are. Even from my on-ramp classes with Megan I instantly felt welcome and that I could, in fact, do the workouts like everyone else. 

What were your goals when you first started? 

When I first started I wanted to shed baby weight and generally feel better. But it took Mike a good 4 months of begging me to go before I decided to give it a try. 

What are your goals now? 

Feeling my best will always be a goal of mine. But now after going for almost a year, I just want to keep getting stronger! I always thought weight lifting was only for men and thought it was weird when women were interested in that type of workout. Now I understand the huge improvements its brought into my life and overall health. 

How has your focus on nutrition helped you? 

I can’t believe how much better I feel on a daily basis. I got so used to eating terrible and didn’t even realize I didn’t have to feel sluggish and tired throughout the day. I’m also proud that a focus on nutrition has blended into my family and what we eat at home. I’m excited to show my son how to fuel his body with food that can improve his life. 

Has your strength improved? If so how? 

YES! My husband used to make fun of how weak I used to be. I legitimately wouldn’t be able to lift a pot of pasta off of the stove…. To think that I can now back squat over 100 pounds is pretty hilarious and exciting. 

Has it helped your mindset? 

Absolutely. I used to DREAD going to the gym,  not just CrossFit but any gym. The thought of shifting how I ate was daunting and unobtainable. But once I realized I don’t have to be the best at those things right away, my mindset changed. I can just chip away at small goals one day at a time and I’ll see dramatic changes over time. 

What is your favorite part of the gym? 

Feeling strong and starting my day off in a great way with great people! I never regret working out, but will often regret or feel sad if I don’t go; because I genuinely miss it! I love seeing people hit a PR or reach new goals, it’s so motivating to see change in other people. 

We love having her a part of our CrossFit Preferred Family. It has been so fun seeing her learn and get stronger everyday! Nice job Cass.

New Training Cycle – “Grunt Work” by CompTrain 

“Grunt Work”

April 1st – June 24th, 2019
12 Weeks

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.

In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility–to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.

We’ll move better and hit PRs.
We’ll be less injury prone, allowing us to train harder throughout the week.

We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions.

We’ll incorporate routine “Body Armor” sessions, to balance and bulletproof our body.

And, most notably, we’re going to get very, very strong.

And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.

“Grunt Work” Template
Monday – Squat Waves + Olympic Cycling + “Body Armor”
Tuesday – Skills + Conditioning
Wednesday – Pressing + “Body Armor” + Conditioning
Thursday – Rest Day
Friday – Deadlift/Squat + Conditioning + “Body Armor”
Saturday – Olympic Cycling + Conditioning
Sunday – Rest Day

Note – “Odd Object” conditioning will be utilized 1-2x per week, which can consist of sled pushes, drags, Wreckbag work, and dumbbells/kettlebells. It has been designed however, with the limited equipment athlete in mind. We won’t need to move to purchase new gear for this cycle – that is not the intentions. For each “odd-object” session, we will be sure to list recommended modifications in the event we don’t have the equipment.

Last Mobility Seminar Covered It All!

We had a great mobility seminar Saturday with Cat and Shayne from Therazona Physical Therapy! We started with feet and ankles, calves, quads and finished up with hips!

It helped all of us that attended feel great and we learned some new ways to stay more mobile and healthy.

Thanks Cat and Shayne for leading this seminar! We all enjoyed it and had a great time!

CrossFit Open/Friday Night Lights Team Winner!

Congratulations to Indigo Show for winning this years Friday Night Lights. It was a really close race between them and Jacked & Tan.

We want to thank everyone who participated this year in the CrossFit Open Friday Night Lights. We know many of you spent hours helping judge, cheering your teammates on, taking and uploading pictures, and we really appreciate it. This was our biggest year of participation yet! Thank you!

CrossFit Preferred Gym Barbecue

Thanks to everyone that came out to our CFP Barbecue on Friday Night and brought something to share. And a special thanks to Coach Tara’s husband Ryan for being the grill master once again. He is seriously the best and provided all of us with amazing food!

We love hosting events outside the gym so we all have a chance to get to know each other on a more personal level.  We realize that life is busy so we appreciate all those that made an effort to come.

And of course we had to get a pic of Indigo Show with their Champions Trophy! Congratulations guys!!

CrossFit Preferred Committed Club February Winner

Congratulations to Branden Sparks who is our February Committed Club winner. Branden won $50 credit towards any retail item at CFP!

What is it The Committed Club?

The committed club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month.  It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month.  At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.

Monthly – At the end of each month, we will recognize the monthly committed club.  All members of the committed club for that month will be entered into a raffle to win some sweet prizes!  Example: Everyone who attends at least 15 classes from January 1, 2019 to January 31, 2019 will be recognized as a member of the committed club for January and will be entered into the January raffle.

Quarterly – At the end of each quarter (3-month period), we will recognize the quarterly committed club.  All members of the committed club for that quarter will be entered into a raffle to win some sweet prizes.  Example:  Everyone who attends at least 15 classes EACH in January, February, and March will be recognized in the 1st quarter committed club and will be entered into the quarterly raffle.

Quarter 1 – January, February, March

Quarter 2 – April, May, June

Quarter 3 – July, August, September

Quarter 4 – October, November, December

Yearly – At the end of 2019, we will recognize and reward the individuals who have been in the committed club for all 12 months of 2019. This means you will have to get at least 15 visits in EACH of the 12 calendar months of 2019. 


Monthly – We will raffle off 1, $50 CFP Gift Certificates which can be used towards CrossFit Preferred Retail Products. (Driven Nutrition, Perfect Bars, Fit Aid, Rehband, etc.) 

Quarterly – We will raffle off 1, ½ month credits to be used towards your next monthly membership payment

Yearly – Everyone who achieves committed club status for the entire 2019 will earn a limited-edition, CrossFit Preferred Committed Club T-Shirt that they can proudly wear for the rest of their lives! In addition, we will raffle off 1 Free Month of Unlimited CrossFit classes to be used in 2020!

CrossFit Preferred Facebook Live!

Each week Tiersa and I will be doing a Facebook Live on Wednesday  at 11 am. Our Topics for this month are:

  • Week 1 – Trust Your Coach
  • Week 2 –Coaches Interview
  • Week 3 – Creating Friendships Outside of the Gym
  • Week 4 – Nutrition Coaching

If any of these topics resonate with you please jump on and ask us any questions you might have. If not join us anyway! You will make it more fun!

If you are not able to watch us LIVE we will be posting the show to our Facebook Page as well as our private members group for you to watch at your convenience.

JDRF 5k Family Night Run 

Join us this Saturday for the Juvenile Diabetes Research Foundation Run! Member of CrossFit Preferred Sue French is helping set all of this up and has helped us out with a discount code!

This is for a great cause! Let’s help support it and have fun running together!

Spartan Race – CrossFit Preferred Team! 

Join us for the Spartan Race in June in the Cardinals Stadium. It is a indoor race! Can’t wait!

We have created a team with a very creative name of “CrossFit Preferred” Join us!!


It will give you a new goal and you will have a blast!!

Welcome New Members and Grads!

Megan Hammond

Danielle AppleBauch



Michelle Kyliavas

Taylor & Kenzie Allen

Devan Young

Dan Walker


Jacqui Jazwinki

Anthony Qurrieri & Liz Qurrieri (nutrition only)

Tim McElwain

Anthony Stevens

Ali Kindred

Brad Lawson

Members Birthdays!


Tyson Smith              April 4th

Devon Young           April 7th

Tim McElwain          April 7th

Casey Russell           April 11th

Alex Johnson           April 12th

Andrew Daniels      April 13th

Ryan Krenz               April 19th

Clate Mask                April 22nd

Connor Washburn  April 26th

Gina Zite                      April 28th

Cassie Kutzbach       April 29th

Dustin Preston         April 29th

Members Anniversaries!

4 Year Club

Cindy Phillips

Branden Sparks

Krysta Smith

Lydia Wietsma

Tony Quintero

Kristi Preston

Shanda Adams

Dustin Preston

Juli (DJ) Dahl

3 Year Club

John Naumann

2 Year Club

Brian Harman

Becca Mosher

1 Year Club

Clate Mask

CFP Goal Board

Great job to everyone that has focused on their goals the last three months! We can tell that it is making a huge difference for those that are focusing and working towards achieving their goals!

Now that it is April lets write up a new goal and get to work on that goal!

Keep up the great work! Hope everyone has a great April!