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CrossFit Preferred Happenings – March 2019 Newsletter

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  1. Featured CrossFit Preferred Athlete – Rosanna Quintero
  2. Mobility Seminar! Saturday March 30th at 9:00am
  3. CrossFit Open/Friday Night Lights!
  4. CrossFit Preferred Committed Club 2019!
  5. CFP 8 Week Healthy Habits Nutrition Challenge
  6. Bowling Night Was A Blast 
  7. CrossFit Preferred Facebook Live Topics
  8. Level Testing – 1st Saturday of Each Month 
  9. Spartan Race – CrossFit Preferred Team 
  10. Welcome New Members and Grads!
  11. Birthdays & Member Anniversaries!
  12. CFP Goal Board

Featured CrossFit Preferred Athlete – Rosanna Quintero


Meet Rosanna Quintero! She has been with us at CrossFit Preferred since July of 2012! She is one of the originals and is a friend to everyone that joins! She has the best personality and is continually working at improving!

When she first joined the gym she was nervous she would not be able to do everything. That is a very normal fear that we have found with new members. She realized her first class that very few people could do everything and that made her feel more at ease. 

She shared that she drives past about 4 CrossFit gyms on the way to Preferred and the number 1 reason she has stayed with us are the people.

She said: “no matter what time I go I always see a familiar face or make a new friend. The coaches are like my family. I see them more than any of my friends”. 

When she first started she said she wanted more weight on her bar. “When I first started I remember watching other women putting 10lbs on each side of their bar. I was only able to use an empty bar. I remember thinking to myself “one day I’m going to put 10’s on my bar”. That’s a story I tell new people when they comment about their empty bar while I am putting weight on mine. 🙂 I also wanted a exercise regimen that was fun and that I looked forward to going to. I knew if I enjoyed it I would go.” 

Rosanna’s goals now are to stay healthy. She said: “As I get older it gets harder to stay fit but I know exercise and nutrition are the keys. I still have goals physically. I would like to do like get a muscle up and lift heavier weight but my main goal is to just keep at it.” 


She has learned that you definitely cannot out train a bad diet. When she first started she was a stay at home Mom with kids in preschool and was able to train more and get away with a little more relaxed approach on nutrition. She also had different cardio based goals.

She has recognized now that with her busy schedule with work and family her daily diet and exercise were not helping her to stay as fit and healthy as she wanted. Because of this she decided to join our group of over 60 members that joined our CrossFit Preferred 8 Week Healthy Habits Nutrition Challenge.

This weeks she finished the nutrition challenge and achieved great results changing a few habits she had picked up with her busy schedule of being a Mom, a wife and working a full time career.

She said that it helped her to have some accountability. She said: “Do I really need to eat that cupcake because I know Tara is going to see it on my food log on the My Fitness Pal app.” 🙂  “It forced me to eat more fruits and veggies and stay away from refined sugar.”

Since doing the nutrition challenge her most noticeable change she has noticed in the gym are her  gymnastics.  She shared mainly because she  is lighter and it’s easier to lift her body up.

She shared that the Inbody body composition scanner that we have at the gym really helped her mindset. She was noticing on her scale at home the last 3 weeks that her weight was not changing much and that she was concerned not much was changing. After getting her scan on the Inbody she was excited about all the changes she had with body fat and muscle gain! 

She lost 5.9 pounds of body fat and gained .9 pounds of muscle!  She is down a whole size of pants which she loves and is so excited about!!

Rosanna’s favorite part of CrossFit Preferred is our community and we are so grateful and happy that she is a part of the CrossFit Preferred family.

She like everyone else adds so much to the gym and makes it what it is for each of us. Yes you can just go to the gym and get a great workout but when you get to workout with friends and like minded people it makes it fun! Workouts are not supposed to be dreadful. The more fun you have working out and training with friends that help you to improve the better results you will achieve!

Rosanna we are so proud of you! Keep up the great work!

Mobility Seminar! Saturday March 30th!


Mark your calendars for Saturday March 30th from 9:00am to 10:30am!

The CrossFit Preferred Open/Friday Night Lights competition will be over and we want to help you recover!

Cat and Shayne from Therazona Physical Therapy will be leading this seminar and will help you with recovery and help you with ways to get more mobile in your CrossFit movements  and more flexible! 

CrossFit Open/Friday Night Lights!

Congratulations to everyone that completed the CrossFit Preferred Open 19.1 Workout! It is the best everyone show up and do their best!

We are excited for 19.2 today! Congrats to everyone that already finished this workout today! Come and support your team tonight from 4:00pm to 7:00pm!

Here are some other ways to get points for Friday Night Lights! We will have a bonus point each week too!

The Black Mamba’s!!

This last weeks was coming up with a Team Name.

We will be announcing the next bonus point tonight at Friday Night Lights!

2 points for the team that had the highest attendance on Friday Night.

1 point each for top 3 male finishers
1 point each for top 3 female finishers
2 points for 100% participation from the team
1 point each for top 3 scaled male finishers
1 point each for top 3 scaled female finishers
2 point for checking in on Facebook or Instagram with the hashtags

#crossfitpreferred and #cfpfridaynightlights

CrossFit Preferred Committed Club 2019!

Congratulations to Joel Stepanek and the hard working 39 members who are ON TRACK for 2019! Seriously, though it starts with the first month. These are the members who made it in over 15 times and joined the Committed Club for January 2019!

Joel won a $50 credit towards our retail products!

We will have the February CFP Committed Club numbers and raffle winner by next week! Next Month we will be announcing our monthly winner and first quarterly winner!

What is it?

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!


-How will the visits be tracked?

The visits will be tracked by signing in to Wodify each day on the computer or via the app.

-Does open gym count towards my committed club visits?

Yes!  Open gym will count as a visit, just remember to sign in on Wodify.

-If I do a Spartan SGX and CrossFit class on the same day, will it count as 2 visits or 1 visit? 

This will count as 2 visits towards your monthly total, just remember to sign in for both classes.

-If I miss the committed club for a given month or quarter, will that affect the next month or quarter?

No, each month and quarter are considered separately from previous months and quarters.

-Will I get a bonus for exceeding 15 visits in a calendar month?  Can I use extra visits towards a past or future month?

No, the focus of the committed club is rewarding you for being consistent each month, so there are no additional rewards for exceeding 15 visits or ways to transfer extra visits to other months.  As it relates to the committed club, having 15 visits or 30 visits in a given month are equally as awesome.

-What if I forget to sign in?

You are responsible for signing in each day so please remember to do this before every class and during open gym.  If you forget to sign in, you can reach out to one of our coaches to add you to the attendance roster for that day or sign in on the Wodify App.

**Share the love…Remember to check in to CrossFit Preferred on Facebook and Instagram and use the hashtags below.**

#cfpcommittedclub    #crossfitpreferred    #cfpstrong    

CFP 8 Week Healthy Habits Nutrition Challenge 

We just completed our first CrossFit Preferred Healthy Habits 8 week nutrition challenge. We had over 60 participants and 6 teams. This challenge brought awareness to our nutrition habits. I know many of you felt like you were eating healthy before the challenge but really had your eyes open when you started tracking macros. It has been amazing to see everyone’s results so far. We have had several people complete their second Inbody scan already. If you have not had your second scan yet we will be at the gym TOMORROW Saturday March 2nd from 6:45am to 9:00am doing scans and measurements. Please make it a priority to get in and get scanned so we can determine the winner as soon as possible.

The overall team winner and and individual point winner will be announced TONIGHT at Friday Night Lights! Check out our Facebook page for those that can’t make it to FNL for a video we will post of the winner. The Individual Inbody composition winner will be announced next week on our Facebook Live which we hold EVERY WEDNESDAY at 12 pm.

Congratulations to everyone who completed this challenge. You all look and I’m sure feel amazing! If you love the momentum you have had and don’t want to stop here contact Tiersa about continuing your journey with our private nutrition coaching. She is running an AMAZING special for you first month making it only $50 which includes another InBody scan you can use 4 weeks from now. She would love to talk to anyone that has questions or may have interest.

Also thank you to EVERYONE who filled out our Nutrition Survey and did a testimonial video for us. This will help us tremendously in fine tuning our Nutrition Program and making it even better next time!!

Bowling Night Was A Blast!  

Thanks to everyone that came out to our first CrossFit Preferred Bowling Night! We had so much fun! It was so great to hang out with everyone out of the gym and to get to know each of you on another level! Can’t wait for our next event!

CrossFit Preferred Facebook Live!

Each week Tiersa and I will be doing a Facebook Live on Wednesday afternoon at 12 pm. Our Topics for this month are:

  • Week 1 – Training vs Competing
  • Week 2 – Ideas For Mental Break/Decompress
  • Week 3 – Recovery – Shayne from Therazona Physical Therapy
  • Week 4 – Having a Reset Meal

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.

Level Testing – 1st Saturday of Each Month 

There will be no level testing this month due to the CrossFit Open/Friday Night Lights. We will be back at it the first Saturday in April.

We have 4 level tests! We have the Level 1 Gray Test, Level 2 White Test, Level 3 Red Test and the Level 4 Black Level Test that only 17 have ever completed!

We test the first Saturday of each month! For each level that you pass you get a shirt the color of the test! Come earn your shirt and LEVEL UP at CrossFit Preferred!


Spartan Race – CrossFit Preferred Team

Our next Spartan Race is Saturday June 15th! We have created a CrossFit Preferred Team!

We have a 20% OFF Code that expires March 31st, 2019! The Code is:


We have a team created under the Age Group Division around 8:30am. Join us and sign up under the CrossFit Preferred Team!


Congratulations to everyone that did the Spartan Race in February!!

We had first time racers and veteran racers! So proud of each of you!

Everyone that completed it and raced it had a blast!

So proud of Kristina and Jerry for training for this race and completing it!

Congratulations to Justin Dahl James on his first race and Juli Dahl James for completing this race a third time!

 Chris Carzoli celebrated his third year at CrossFit Preferred by completing the Spartan Race for a third time!

So fun racing with Andy Greenwood and Rusty and Dani Cooper for the first time!

Great seeing Mike Soehl and Cassie Kutzbach at the race!

Congratulations to Ashley Awender on racing The Phoenix Half Marathon  and Spartan Race on the same day! Impressive to say the least!!

I feel so lucky to train with each of you! Can’t wait for our next SPARTAN RACE!

Welcome New Members and Grads!

Candice Porter

Sonali Kapur

Mike Switzer

Victor Pizarro

Tanner Brandon

Stacie Vanderpool

Tait Rudd

Scott Echtermeyer

David Pleasance

Brittney Schmiedbauer

Julie Keiser

Zac Zorzynski

Jaime Seymour

Birthdays & Member Anniversaries!

March 2nd

Tara Wright

March 6th

Mike Parra

March 7th

Bryant Johnson

March 10th

Andrew Marxman

March 14th

Russell Price

March 19th

Cassandra Rudder

March 21st

Maureen Smith

March 23rd

Ardis Cole

March 24th

Andrew Lucero

Justin Curry

March 26th

Becky Buendia

March 27th

Trevir Olszewski

CFP Goal Board

Great job to everyone that has focused on their goals the last two 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 March lets write up a new goal and get to work on that goal!

Keep up the great work! Hope everyone has a great March and have fun with the CrossFit Open/Friday Night Lights Competition!