Membership Changes for 2014

In preparation for the new year, we are making a few adjustments to our class payment structures in order to clarify and simplify our offerings. These changes will take effect January 1, 2014. Please see the attached tables for upcoming changes. The main points are as follows:

• We will be including Yoga and Mobility classes in the CrossFit membership.
• The Unlimited CrossFit membership will be removed from our membership plans, replaced by a 6x/week membership. 
• Specialty Programs such as Strength, Endurance, and CompEx will include a separate allotment of classes for the Specialty Floor.
• On January 1st, 2014 we will release our Annual Pricing.
• Our domestic partner discount (DPD) rates are changing to a flat 20% discount for each person.
• No-shows will not be released back to an athlete. They count toward your weekly allotment.
• Holds are honored for reasonable circumstances with a minimum duration of two weeks and advance notice of at least seven days.
• Click any of the following charts to enlarge!

What does this mean for you?

• A 3x/week membership means you can do CrossFit on Monday, Yoga on Wednesday, and Mobility on Thursday. OR CrossFit on Monday and Tuesday, then Mobility on Thursday! OR 3 days of CrossFit! OR 1 day of CrossFit and 2 days of Yoga. Or 3 days of Mobility (some of y'all definitely need it.) The possibilities are endless!
• If you hit your limit of classes for the month, you are encouraged to upgrade your CrossFit membership or pay $20/class. 
• Additional classes beyond the 6x/week membership will come at $5/class because there is no other membership upgrade available. 
• Specialty Programs come with their own allotment of classes, separate from the CrossFit class grouping. We still don't offer "Open Gym", but those in the Strength, Endurance, Olympic Weightlifting, and CompEx programs will have access during Specialty Floor hours to perform their prescribed program work. 
• Foundation CrossFit and CrossFit SLU were built off of a strong community of tenured athletes. This is why we have wait lists- we want to know you individually. We do not want to crowd our classes! In honor of the athletes who've been with us forever, we plan to release a set of annual membership packages that include bonuses.
• Grandfathered FCF 2.0 membership rates remain in effect!
• With the DPD rates set to 20% per person, now each person can upgrade/downgrade/pause memberships with ease.
• A tighter RSVP system will benefit both athletes and trainers.
• Finally, this means that business is growing. The staff at FCF/CFSLU want to ensure solid training and business practices and set everyone up for future success.

A fully detailed email will be in your inbox and we will be posting a FAQ soon. Please email us if you have any questions, comments, or concerns.
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WOD for Tuesday 12/24

BEAR COMPLEX

5 rounds to find max total load. 7 sequences per round.

power clean

front squat

push press (shoulder-to-overhead)

back squat

push press (shoulder-to-overhead)

If you load the bar to 40kg, you must do a pwr clean + frsq + pp + bs + pp SEVEN TIMES (touch and go) before you can rest and/or change the weights. The bar should not rest on the ground during the round.

Post heaviest successful load to whiteboard.

Thunder Thighs?

(the shirt says it all)

Remember: we are closed for all evening classes (3:30pm-8:30pm) this Thursday for a Staff Meeting!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Volume Week Wednesday 12/18
STRENGTH
jerk 10x2
CONDITIONING
Gorilla Games 2013 - Open Event 2
Go through each of the stations for max reps:

• 20 seconds of front squats, 45/30kg
• 10 second rest
• 20 seconds of front squats, 53/38kg
• 10 seconds rest
• 20 seconds of front squats, 61/45kg
• 10 seconds rest
• 20 seconds of front squats, 70/50kg
• 10 seconds rest
• 20 seconds of front squats, 80kg/56kg

Score = total kilograms lifted. Post score to whiteboard/journal/the Cody app.

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How To Double Under Like a Boss - The Movement Fix

Don't these tips sound familiar?
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Hip-Halfway-Drop

Aimee P listens to Mark B as he explains the movement

One of the many ways to execute the front squat is to:

• unlock the HIP back
• squat down HALFWAY, or somewhere just above parallel
• then DROP into "the hole" to find and utilize the stretch reflex

This is, of course, only if you have a sound and completely controlled front squat.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for HALLOWEEN Thursday 10/31

STRENGTH

establish within 15 minutes:
front squat 3RM

then

a heavy TGU

ACTIVE RECOVERY

Trainer's Choice!

Post front squat to whiteboard/Cody.

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Ultimate Frisbee FCFers

This past weekend, Gina P. (ultimate player and Foundation CrossFitter) qualified to go to the Club Ultimate National Championships next month in Sarasota, FL. Her team Underground played against Vancouver's Zephyr for fourth place and the final bid from the Northwest region to the national championship tournament.

FCFer Ben B's season ended at Northwest Regionals, unfortunately. He played in the game-to-go to Nationals, but the final bid was taken by Furious George, a team from Vancouver.

"I had a great season though and earned a starting spot on my team, Voodoo." - Ben B.

Amazing work by the both of you bad ass motherfunkers.

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WOD

establish within 15 minutes:
front squat 1RM

then

for 10 minutes:
handstand, 30 seconds
rest 30 seconds

then

for time:
2k row

Post results to whiteboard.

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Is CrossFit Training Good For Kids? - NPR.com (via Eric P)

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Doing Them Dirty

Mebane demonstrates his spinal flexion/extension. Via Lee A.

Seahawks 14, Packers 12. What'd you think of the game? The refs? Bueller?

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WOD

front squat 5x5

then

complete 50 turkish getups

Post largest squat load to whiteboard.

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Stir-Fried Kelp Noodles - brought to you by Nom Nom Paleo

Makes: 6 servings | Total time: 30 minutes

Ingredients

• 1 package (12-ounces) kelp noodles*
• 5 garlic cloves, peeled
• 1/2 medium onion
• 1 tablespoon coconut oil or fat of choice
• 1/2 pound cremini mushrooms, thinly slices
• 1 pound grass fed ground meat (vension, beef, pork, or lamb)
• 1 cup broccoli and carrot slaw
• 1 cup baby spinach leaves
• 1-2 tablespoons coconut aminos
• 1-2 tablespoons coconut vinegar
• 1-2 tablespoons Paleo-friendly fish sauce
• kosher salt
• freshly-ground black pepper

*Yam noodles can also be used. Both can be found at Central Market or Uwajimaya in the Asian noodle section.

Directions

1. Start by washing and draining the kelp noodles.
2. Mince garlic and dice the onion.
3. Heat coconut oil in cast iron skillet over medium heat. Once the pan is ho, toss in the onions and saute until they're soft and translucent.
4. Add the sliced mushrooms and cook until the moisture they release has evaporated.
5. Add ground meat. Break it up with a wooden spoon or spatula.
6. Toss in garlic and stir to combine ingredients. Stir-fry until the meat is no longer pink.
7. Add the kelp noodles. Once mixed in, throw in broccoli and carrot slaw into pan. Stir to incorporate.
8. Throw in the spinach and cook until the leaves are wilted. 
9. Add coconut aminos, coconut vinegar, and fish sauce. Continue cooking until the noodles soften to your desired consistency (about 3-5 minutes) 
10. Taste for seasoning and adjust w/salt and freshly-ground pepper.

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Holding On

Kelley K

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WOD

These squats should be 90% of your 3RM front squat or 85% of your 1RM.

• front squat every 30 seconds for 2:00 (5 reps)
• rest 3 minutes
• front squat every 30 seconds for 1:30 (4 reps)
• rest 3 minutes
• front squat every 30 seconds for 1:00 (3 reps)

To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. This means that the time in between reps will be spent holding the barbell.

then

10 to 1 for time:
clapping pushup
over-the-box jump, 24/20"

Post results to whiteboard.

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FCF Field Day 2012

2011 at TT Minor Park

Details forthcoming...

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WOD

establish within 20 minutes:
front squat 3RM

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps (pike)

Post results to whiteboard!

---- Stuck planning meals like me? If you didn't already have it for your iPad

This is an incredible recipe book that we use at home at least 3x/week. Well worth the $5!
(and no we're not affiliated)
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Outside Our Box

Dorian lunging the Observation Deck of the Volunteer Park Water Tower during the First FCF Obstacle Run.

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WOD

front squat 5x3

then

for time:
30 muscle-ups

10 minute time limit.

then

for time:
150 double unders

5 min time limit.

then

3 attempts for max time:
L-sit

Post results to whiteboard.

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