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CrossFit Preferred Happenings April 2021

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  1. Nutrition Talk: How to Plan Balanced Meals and Snacks!
  2. Member Spotlight – Emily Nicholas!
  3. Committed Club Quarter 1 & March 2021 Winner! 
  4. Athlete’s Corner
  5. Hip & Low Back Seminar Replay
  6. CrossFit Preferred Calendar of Events
  7. The Preferred Experience Podcast
  8. Welcome New Members
  9. Birthdays & Member Anniversaries

Nutrition Talk With Tiersa & Meghan

Mark your calendars for Tiersa and Meghan’s Nutrition Talk Monday May 3rd at 7:00pm. They will be teaching how to plan balanced meals and snacks!  🥪🥗🥖🍠

During this FREE nutrition seminar Coach Tiersa and Meghan will give you simple actionable steps to  learn how to pick your protein, carbs, healthy fats and how to pick proper portion sizes. 😀

We will also talk about some healthy balanced snack ideas, why it’s important to incorporate protein into your snacks and give you “on the road” snack ideas.💪🏻👏🏻

Like always bring your questions for our Q&A after the talk as well. 🧐🤔

Click on the link below to register for this month’s Nutrition Talk Monday April 26th at 7:00pm! 👇🏻👇🏻

Register for this FREE seminar by clicking on the link below!


Member Spotlight 
Emily Nicholas 

This months member spotlight goes out to Emily Nicholas! 👏🏻Emily was part of the Nutrition Challenge and then signed on for continued Nutrition Coaching with Tiersa. 👍🏻The nutrition challenge kick started things but since the challenge ended she has lost an additional 5 pounds and 1.7% body fat with her one on one coaching.👏🏻🥳
Before working with Tiersa Emily got her protein and veggies in but didn’t give herself limits with sweets and junk. She ate and drank however much she wanted and didn’t worry about portion control.

Since working with a coach she’s noticed that by focusing on her nutrition she is able to feel stronger in the gym and really push yourself to RX workouts. 😀💪🏻👏🏻

One thing Emily has noticed is how important it is to be mindful of what you eat and know what goes into your body. It’s true that how you look is mainly what you eat. She was saying she reached an age where she could no longer eat whatever she wanted without some sort of limit. She’s learning how to have balance by choosing to have something sweet if she wants or have a glass of wine.
Working with a nutrition coach has also taught her how to be patient. It takes patience and consistency to get the results you want.
We asked Emily for advice for someone who is looking to do nutrition coaching, this is what she said….. Do it! She didn’t really want to do it but knew she had to so she could have the accountability to change her eating habits. She’s so glad that she’s done it and has made so many healthy habits! 🥒🫐🍗👍🏻😀
Emily you’ve been doing such a great job with your nutrition and it shows inside the gym and out!
Click the link below to get started on your nutrition journey! Today! 💦

Committed Club Winner For Quarter 1 and March 2021 

Congratulations Jacqui Jazwinski for winning the first quarter drawing!!

Jacqui has won half off of her monthly membership!

March  2021 Monthly Raffle Winner is Seth Bleakley! Congratulations! Seth has won $50 in retail credit!

Athletes Corner 

Congratulations to Stevie Sanchez and her Husband for the announcement of their soon to be baby boy!

Hip & Low Back Seminar Replay 

Hip & Low Back Mobility Clinic Replay with Shayne from Therazona Physical Therapy!

If you missed our CrossFit Preferred Mobility Clinic on April 17th, 2021 we have your back! 😎 Watch this for great ways to stay mobile and healthy for years to come. Shayne is a master at teaching fun and helpful ways to keep your body mobile, healthy and strong! 

If you are wanting more help with your mobility talk with a coach or CrossFit Preferred members can set up a free session with Shayne and his team at Therazona! 

Thanks Shayne for teaching us how to keep ourselves healthier!

Checkout Therazona Physical Therapy @

CrossFit Preferred Calendar of Events

May 3rd, 2021 at 7:00pm – Nutrition Talk with Tiersa and Meghan!

Tune in to our FREE Virtual Nutrition Talk on Monday May 3rd at 7:00pm This month they will be teaching how to plan balanced meals and snacks!  🥪🥗🥖🍠

Register for this FREE seminar by clicking on the link below!


Monday May 31st, 2021 – Memorial Day “Murph” Workout! 

Join us to remember Michael Murphy and  those that gave all they had for our freedom! We do this annually at CrossFit Preferred and it is a great time for each of us to dig deep and to encourage each other for this great CrossFit Hero workout!


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Here is a throwback and story of Kris LeSueur’s Most Memorable “Murph” experience:

The Preferred Experience Podcast 

Did you know that CrossFit Preferred has a podcast! Every Wednesday a new podcast drops! It is available on any of your favorite podcast platforms including Apple Podcasts, Spotify and many more!

Listen to our latest episode on our new training cycle “Silverback”

065. Training Cycles at CrossFit Preferred

Welcome New Members for March!

Janelle Anderson
Kacey Schenk
Aimee Hermosillo
Jake Adams
Michelle Reed
Tim Blanckaert
Tofunmi Fakoya
Jim Fritz
Dan Ruden


Birthdays & Member’s Anniversaries


Barbra Escamilla  April 2nd

Lincoln Conway  April 3rd

Casey Russell   April 11th

Alex Johnson  April 12th

Malika Hobeheidar  April 16th

Sean Toolson   April 16th

Clate Mask  April 22nd

Michelle Reed  April 22nd

Alicia Gerard   April 23rd

Zachary Yarbrough  April 24th

Cory Gerard  April 25th

Cassie Kutzbach  April 29th

6 Years!
Tony Quintero
Shanda Adams
Juli Dahl-James

3 Years!
Clate Mask
Shayne Peterson

2 Years!
Stevie Sanchez
Carolyn MacDonald
Lillian Knauss

1 Years!
 Kimberly Panipinto