The CrossFit Preferred Digest – May 2018 Newsletter
- 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!
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 email@example.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.
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.
1.5 mile run time trial
Dumbbell Deadlifts (7 x 3 ascending weight)
25m Bear Crawl
25m Crab Walk
25m Side-to-Side Ape
50m Farmer’s Carry
1 minute rest
Spartan Fit Test
Lunges / Bulgarian Split Squats (5 x 5 each leg)
4 Rounds (1 minute max reps / 30 seconds rest)
20 minutes of yoga/mobility
ROMWOD or Mobility Wod
5k run time trial
30 minute run for distance
KB Goblet Squats
New Members at CrossFit Preferred
We have some new members we are excited to announce!
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!
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 firstname.lastname@example.org
Join us Saturday May 26th at 9:00am at CrossFit Preferred for the first meeting.
2018 05 20