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CrossFit Preferred News July 19th – 26th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 19th, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

CrossFit Preferred News!

Congratulations to Bridget Biggs, Nona Bosshart, Rosanna Quintero and Krysta Smith for competing in the 2016 Girls Gone WOD Competition! They had a great day and pushed themselves to do their best!


One of my favorite things about CrossFit Preferred is that we have a few different groups interested in different goals. Our main group of members works on staying in great shape and becoming better everyday! We also have a group that regularly competes at CrossFit Competitions has fun and does great! We have a group of endurance athletes that run, do triathlon, Spartan Races, Tough Mudder, SEALFIT, adventure racing and many other endurance events! CrossFit brings us all together and helps us improve in all these areas! Choose a goal that pushes you to become your best self! It can be from getting better at showing up to workout daily to doing a competition. We are grateful to be a part of your journey of becoming a better and stronger you!


One of my favorite quotes is; “It is not the mountain that we conquer, but ourselves” – Sir Edmund Hillary 


Remember Saturdays you are free to bring in your friends and family for a free trial of CrossFit Preferred! We also currently offer a 1 Week Free Trial! 


We have added Open Gym Hours for the Summer!

Monday – Friday

7:30 am – Open Gym

10:30am-12:30pm  – Open Gym

4:00 pm – Open Gym

7:00 pm – Open Gym – *No 7:00PM Open Gym on Friday Nights*


Travel at Home Workouts

If you are traveling this Summer or not able to make it into the gym and you need a workout Tiersa and I have been posting bodyweight workouts 6 days a week on our site Transcend Daily. We hope this helps you and your family to stay in great shape if you can’t make it into CrossFit Preferred! We definitely prefer CrossFit workouts but you can stay in great shape with our daily bodyweight workouts. These workouts will also help your family and friends that are either not into CrossFit or they are wanting to start a daily workout plan.


CrossFit Preferred Endurance 

We have put together a CrossFit Preferred Endurance Group on Facebook for anybody interested! We now have 23 people in the group! Please look for the CrossFit Preferred Endurance Group on Facebook or message Kris LeSueur to be added to the group! We are currently training for a Spartan Race in Southern California in September and the Gilbert Marathon and Half Marathon in November! My background is in endurance events like Ironman Triathlon, Xterra Triathlon, Marathons and I love training for anything endurance! I am also a CrossFit Endurance Trainer! I would love to help you train for your next event! We will be training for Spartan Races, SEALFIT Kokoro/20X, The Crucible, triathlons, marathons, adventure races etc. We meet up at different times and places depending on what we are training for at the time! Join the Facebook group to stay in the know and join an amazing group of people for some great workouts![/vc_column_text][vc_column_text delay=”0″]

CrossFit Preferred Workouts for this week::



5X2  Back Squat  @80%

No Oly Shoes, belt, or sleeves. Clean up your movement.


“Harley Love”

6 RFT:

13 Thrusters, 95/65 (RX+ 115/85)

14 Pull-Ups (RX+ C2B)


4 Rounds

10 V-up

20 Hollow Rock



Push Jerk

warm up and then do 5 heavy singles


3 Rounds for Time:

400 Meter Run

12 Deadlift

21 Box Jumps, 24/20



EMOM x10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

Substitute: Overhead Squat



Overhead Squat 95/65

Toes to bar

5 Burpee penalty anytime you break on a movement



Bent over row


3 Rounds of 21 – 15 – 9


KB Swings

Double Unders


800 Meter Run



6×2 Squat Clean + Split Jerk



Power Cleans, 135/95

Ring Dips

400 Meter Run after each set


Please join us this Saturday for:

6 Rounds For Time:
12 Deadlifts (155/105)
16 Box Jumps (24/20)
49 Double Unders

This Saturday, June 25th, we will be running
CrossFit Ahwatukee’s WOD, “Pulse.” It was written in honor of those who passed in the Orlando Shootings. The 6 Rounds is for the 6th month of June, 12 is for the date it happened, 16 is for the year, 49 is for the number of people who were lost. Special thanks to Bridget Biggs for the request.



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