CrossFit Preferred Happenings – September 2019 Newsletter
IN THIS ISSUE…
- Featured CrossFit Preferred Athlete – Milton Arias
- CrossFit Preferred Committed Club July and August Winner
- Mobility Clinic Recap
- Level Testing
- CrossFit Open Friday Night Lights
- Athlete’s Corner
- Welcome New Members
- Birthdays & Member Anniversaries
Featured CrossFit Preferred Athlete – Milton Arias
This month we are excited to spotlight Milton Arias. Milton has been a member of CrossFit Preferred since January of this year. Milton is driven by setting and crushing goals. He can consistently be seen in the 5:30 am class during the week and the Spartan class on the weekends. Watch his video below to learn more about his experience at CrossFit Preferred.
July Committed Club winner is Julie Dahl. She has won $50 worth of product credit to use in our retail area. Congratulations! August Committed Club winner is Kari Pendelton! We love seeing all of you work towards attending at least 15 classes in a month. The consistency is really paying off!!
What is 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 one, $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 one, 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!
August Mobility Clinic
Saturday August 31st we had our quarterly Mobility Clinic taught by Shayne Peterson from Therazona. We all have put our bodies through so much with the “Sled Dog” cycle. It’s is so important that we take care of ourselves and spend time on mobility. Shayne really showed us how to loosen up our upper shoulders and neck and gave us a few things to work on before each workout. Thanks so much Shayne. And if you didn’t know, Shayne offers a free consultation to any CFP athlete that comes to see him.
CFP Level Testing
CrossFit Preferred Level Testing will be held on this Thursday. The scheduled workout for that day will be Gray Level followed by White Level. If you want to test Red Level or Black Level please sign up for a time slot at the front desk so we have a coach available to judge.
Level Testing is CFP’s way of helping all our athletes work towards a fitness goal no matter what level they are at. It starts with our Baseline Test the Gray Level test followed by the White Level, then Red Level and finishing with the toughest of them all the Black Level test. All tests must be completed and passed in order before the next Level is attempted. Each level completed earns you a free shirt the color of the level you passed. evel
Taylor and Kenzie Allen passed Gray Level a last month and we have several others earn the Gray Level Test Shirt!!
Gray Level Test
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
Taylor Allen also completed the White Level Test in August as well as the Red Level test which earned him two free T-Shirts.
White Level Test
Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.
40 consecutive men
40 knee pushups consecutive women
- Situps – 65 in 2 minutes
- Squats – 80 in 2 min
- Burpees – 20 in 1 minute
- Hanstand Hold – 70 seconds
- Thrusters –
15 x 75# Men
15 x 55# Women
15 x 20# to 10 ft target Men
15 x 14# to 9 ft Target Women
- Push Press
15 x 75# Men
15 x 55# Women
- Jump Rope – 15 Double Under Consecutive OR 500 in a row
- Box Jumps – 20″ x 20 consecutive
- 400 meter Run
Coach Amy passed Red Level in August and then went on to pass Black Level test two days later. Here is what Red Level consist of.
Red Level Test
3 Parts to the Red Level Test. You must pass each part in order to move on.
2 Mile Run + 50 Pullups in under 20 minutes – Men
2 Mile Run + 25 Pullups in under 25 minutes – Women
Part 2 – Must complete in under 12 minutes
10 Clean & Jerks at Body Weight (Men)
10 Clean & Jerks at 3/4th Body Weight (Women)
10 Overhead Squats at 3/4th Body Weight (Men)
10 Overhead Squats at 1/2 Body Weight (Women)
50 Burpees in under 4 minutes (Men and Women)
Black Level Test
3 Parts to the Black Level Test
You must pass each part i order to move on.
Athletes must have completed and passed the White Level, and Red Level Test to qualify for Black Level
2000 Meter Row
Under 7:15 for Men, 8:15 for Women
3 Minutes at each station. Must score at least 1 rep in ever section with a total of 80+ to pass
- Chest to Bar Pull-ups
315# Men, 155# women
- Handstand Pushups – 1 Abmat for women
- Squat Clean and Jerk
155# Men, 95# Women
- Muscle Ups
3 Mile Run with 80# Sandbag in under 45 min – Men
3 Mile Run with 40# Sandbag in under 50 min – Women
CrossFit Open Friday Night Lights
The CrossFit Open is coming up on October 10th. The CrossFit Open is 5 weeks long. It is a series of workouts that runs for 5 weeks with each workout being released on Thursday night of that week. The first workout will be announced on Thursday night October 10th. Each week we will do the CrossFit Open workout as the Workout of the Day on the Friday following the announcement.
Each year CrossFit Preferred puts on a Friday Night Lights Program during the CrossFit Open. Friday Night Lights is a fun inner gym competition between teams with in the gym. When you participate in Friday Night Lights you are put on a team with other members from the gym and by doing the CrossFit Open workouts each week you earn points for your team. Last year we had over 80 people participate in Friday Night Lights and it was a BLAST!!
Every Friday night for 5 weeks athletes can come and do the Open workouts between the hours of 4-7. You DO NOT need to do the workout on Friday nights in order to be on a team and participate in Friday Night Lights. Many of our members come and cheer on other teammates and show their support but do the workout during their normal class time.
To participate in Friday Night Lights you can sign up at the front desk. The cost is $30 which includes a CrossFit Open T-shirt or Tank that matches your team color. Sign ups for Friday Night Lights will start NEXT WEEK and will end on September 30th.
We want to create a section where we can celebrate the exciting things that happen in your lives! Whether that be a new baby, a new puppy, an engagement, or a graduation. We want to hear about it and celebrate with you, come talk to us at the front desk!!
Welcome New Members for July and August
Clay and Jaclyn Oliver
Chris & Chloe DeGeer
Birthdays & Member’s Anniversaries
Ashley Awendar September 5th
BJ Castro September 9th
Jessica Dixon September 10th
Nicolas Markovich September 17th
Thalia Reid September 17th
Steve Richins September 17th
Tarmy Lunt September 19th
Jessalin Machado September 20th
Shanna Duvall September 20th
Jaclyn Oliver September 23rd
Sue French September 25th
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