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.

Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

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WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

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FAQ - Old Country Iron Club Training Log

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Dip & Drive

Peter W's start position

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WOD

establish within 20 minutes:
push press 3RM

then

for time:
50 pullups
50 ring dips

Post results to whiteboard.

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Shin Splints - 70s Big

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300FY

Susie

What's your best 10-minute calorie count on the AirDyne? 300 is the goal!

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WOD

establish within 20 minutes:
push press 2RM

then

"300FY"

how many calories can you AirDyne in 10 minutes?

You may scale with the Concept 2, but the real workout happens on the AirDyne where there is no recovery motion. Those who complete the test get a special prize from me. Post results to whiteboard!

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The Ecstasy of Accomplishment - Gawker

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