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.

VERSUS II - Registration

You can now register for VERSUS II: Electric Boogaloo at this link right here.

Register now.

Also decided that you can tip the scales in your favor by adding a bonus element: A FOOD DRIVE! How will this affect your scores?

I guess you'll have to be the gym that donates the most find out.

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In the spirit of giving this holiday season, we are hosting a food drive to benefit Stand Up For Kids Seattle, a non-profit organization dedicated to helping homeless youth in King County. Stand Up for Kids offers a street outreach program every Thursday night where volunteers go to the streets of Seattle to talk to homeless youth, refer them to resources, and provide them with bare necessities (e.g., food packs, hygiene packs). As a donation driven non-profit organization, Stand Up for Kids Seattle relies on the generous support of the community for food and snack donations.

Please consider donating non-perishable food items before Monday, December 2. Donation boxes are located at each gym.

Most Needed Food Items:

• Protein bars 
• Granola bars 
• Nutrition bars 
• Applesauce 
• Fruit cups 
• Fruit snacks 
• Juice boxes 
• Bottled water 
• Non-refrigerated protein shakes 
• Canned tuna 
• Beef jerky 
• Trail mix 
• Nuts 
• Peanut butter cracker sandwiches 
• Dried fruits

If you have any questions, or would like more information about getting involved with Stand Up for Kids Seattle, please contact Anastasia here.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Technique Week Tuesday 11/5

STRENGTH

• establish a heavy power snatch within 15 minutes
• establish a heavy power clean within 15 minutes

CONDITIONING

6x400m run.

1:1 rest. All out efforts on each attempt. Stay 5 seconds within fastest 400m, otherwise mark a tally. At the end of all running efforts cash out with 10 burpees per tally.

Post results to whiteboard/comments/Cody.
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