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The CrossFit Preferred Digest – May 2018 Newsletter

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  • Join us for our annual Murph Memorial Day Workout May 28th!
  • Next Mobility Clinic Saturday June 16th! 
  • Free Workouts! Saturday’s at 9:00am and Thursday Track
  • Gymnastics Help Saturdays at 8:00am
  • Olympic Lifting Class is cancelled
  • Running Workouts Each Week
  • Spartan SGX Training Starting Tuesday May 29th at 7:00pm
  • New Members at CrossFit Preferred
  • Outside The Box Happenings!
  • Birthdays This Month!
  • Join our 6 Week Nutrition Program May 26th!

Our Next Gym Wide Event!

Our next gym wide event is the Murph Hero workout planned for Memorial Day Monday May 28th at 6:30am and 8:00am. We will not have any other classes this day. 

This workout is for everybody! We will have scaling options, partner options and RX options. Most important part is that you show up, do your best and remember the heroes that have given all for each of us!

Mobility Clinic

Our last mobility clinic was a huge success. Thanks to Cat Allred and Shayne Peterson from Therazona Physical Therapy for teaching us more about Mobility!

We focused on Shoulders and Hips and have been practicing what we learned this last week in classes.

We will have our next Mobility Clinic with Therazona Physical Therapy on Saturday June 16th!

Free Workouts! Saturday’s at 9:00am and Thursday Track at 5:30am

Did you know CrossFit Preferred offers free community workouts two times per week!

We have a free Track Workout every Thursday at 5:30am at the Highland High School Track. This is for beginners and experienced runners! We have great workouts that are helping everyone improve!

We now also have a free workout on Saturdays at our 9:00am class only. These workouts are challenging and fun but are designed for beginners that do not have the technical skills of some of the lifts we do yet!

Please invite your friends and family and invite them to experience a CrossFit or Track Workout!

Gymnastics Help Saturdays at 8:00am!

Did you know we offer Gymnastics help on Saturdays at 8:00am at CrossFit Preferred?! There is not a extra charge for this class if you are a member of CrossFit Preferred! We want to help you improve!

This class is coached by Coach Andy Greenwood.

Olympic Lifting Class is Cancelled

We have cancelled our Olympic lifting class on Wednesday nights for now.

We will bring back again in the future! We re restructuring how we are going to offer this class and may do it at certain times of the year depending on interest.

Please contact Kris LeSueur at kris@crossfitpreferred.com if this is a class you want at CrossFit Preferred.

Running Workouts Each Week

Did you know we now have additional running workouts each week that you can do in addition to your CrossFit workouts or you can split up your CrossFit workouts and running.

These workouts as well as all of our workouts are posted @ crossfitpreferred.com each week under the Blog section and Latest WOD.

PLEASE CLICK HERE TO SEE THIS  WEEKS RUNNING WORKOUTS

Spartan SGX Training!

Spartan SGX starts Tuesday May 29th at 7:00pm! We will have Spartan SGX Training on Tuesday/Thursday at 7:00pm and Saturdays at 7:00am.

Spartan SGX training works best supplementing it with aerobic conditioning on the off days. We will have class workouts 3 days per week and homework of running on the off days each week. This will work great with the running workouts we already have available each week.

We will start with training for the Spartan Stadium Sprint that will be in Glendale, Arizona in July.

This training is for beginners and experienced Spartan Racers!

HERE IS NEXT WEEKS TRAINING

There will be training homework for you to do on Monday, Wednesdays and Fridays. Andrew will go over in class Tuesday.

Monday

1.5 mile run time trial

Tuesday

Skill/Strength:

Dumbbell Deadlifts (7 x 3 ascending weight)

WOD:

5 Rounds

25m Bear Crawl

25m Crab Walk

25m Side-to-Side Ape

50m Farmer’s Carry

200m Run

1 minute rest

Wednesday 

Spartan Fit Test

5:00 AMRAP

Max Burpees

Thursday

Skill/Strength:

Lunges / Bulgarian Split Squats (5 x 5 each leg)

WOD:

4 Rounds (1 minute max reps / 30 seconds rest)

Towel Pullups

Mountain Climbers

Plyo Pushups

Squat Jumps

Friday

Active Recovery

20 minutes of yoga/mobility

ROMWOD or Mobility Wod

Saturday

5k run time trial

OR

30 minute run for distance

WOD:

10-9-8-7-6-5-4-3-2-1

Knees-to-Elbows

KB Swings

KB Goblet Squats

New Members at CrossFit Preferred

We have some new members we are excited to announce!

Welcome:

Cat Allred, Shayne Peterson, Clate Mask, Jason Bowman, Taylor Biddle, Tyler Jones, Kylie Price, Mitch Stinger, Porter Rawlinson and Ben and Laura Reed

We are excited to get to know you better and workout with you each week!

Outside the Box

We have had so many great things happening outside of the box this last month!

Congratulations to Coaches Brie Kraus and Rob Flunker on their engagement! They got engaged in Amsterdam!

We are so excited for both of you!

Congratulations to long time CFP members Dustin and Kristi Preston on the birth of their second son Oliver yesterday morning. Kristi had a smooth, quick delivery thanks to all her hard work in the gym up until the very last day! Kristi and Dustin met at CrossFit Preferred in 2012. It has been so fun watching this family grow over the years!

If you do not know them you you are missing out!!

We are excited for Isaac Aguirre! He is currently training for Youth Nationals in June! He will be competing in Grand Rapids, Michigan. You are going to do great!

Upcoming Birthdays!

May 23rd – Christine Brown

May 24th – Jason Noel

May 27th – Isaac Aguirre

May 30th – Trever Wilkins

June 5th – Jared Dent

June 12th – Kristi Preston

June 14th – Chris Olszewski

June 15th – Jason Bowman

June 16th – Drew Ingram

June 17th – Adam Wirtz and Meagan Myers 

We wish each of you a very Happy Birthday!

Join our 6 Week Group Nutrition Program Saturday May 26th at 9:00am!

Are you tired of working hard in the gym and not seeing the physical changes you desire?

Do you want to look your best this swimsuit season?

Do you have interest in feeling your best by eating the right kind of foods?

If so then this program is for you!

What is included:

– Custom Macro Nutrients For Your Needs

– Weekly Pictures, Weigh Ins and Measurements

– Weekly Meetings

– Camaraderie With Other Members

– Facebook Group to Share Experience, Results and Recipes

– Potluck and Recipe Exchange at the End of the program

Lead by Nutritionist/Coach Tiersa LeSueur and Coach Tara Roberts

$250 for CrossFit Preferred Members, $300 for Non Members

Message us with your name, phone number, and email to Join the CrossFit Preferred Nutrition Program or email us at info@crossfitpreferred.com

Join us Saturday May 26th at 9:00am at CrossFit Preferred for the first meeting.