New Schedule for June/July 2012

The new Foundations graduates will slowly join you guys in the normal CrossFit classes. Checkout the new schedule and let us know if you'd like to see anything else.

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By the way, the CrossFit SLU website is live.

Many improvements needed, but it's official now. Can't wait for all the South Lake Union Training jokes...

Enjoy!

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The End is Near

Dear Foundations Athletes,

The time is coming to decide if you'd like to continue your fitness journey with us. We hope that you've learned a lot about your body, as well as questioning old "standards" of what happens in exercise.

When it comes to your work/rest ratio, CrossFit eventually prescribes a routine of 3 days on, 1 day off. This will obviously be different depending on your goals and your level of fitness. We find that those who workout a minimum of 3x/week (being active both in and out of the gym) find the best and most consistent progress.

We offer three monthly membership tiers, depending on your goals:

• 2x/week: for those who are training for a specialized sport or activity, and are using CrossFit as a means to better your Strength & Conditioning, while getting in sport-specific training elsewhere.
• 3x/week: for the types who use CrossFit as their main activity to stay healthy and energetic. This frequency is a good place to start.
• Unlimited: for the people serious about their well-being. This is for those who want to make a permanent habit of positive change in their lives.

With GRADUATION this coming Saturday we'd like everyone to come in with questions regarding your time with us. If you have any questions, now is the time to ask.

For those who missed some classes: we will speak with you privately and discuss how to make-up the skills and workouts you have missed!

Your Graduating workout will end at exactly 1pm. We also like to take this time to invite you to our Nutrition Challenge Wrap-Up, happening as we finish out our certificate ceremony. Expect some food and drink, as well as a chance to catch up with other experienced CrossFitters.

We sincerely hope that you had a positive experience with us and that you've learned a bunch. Remember that most of the things we've learned aren't expected to be perfected, especially only after playing with it in such a short time. We continue dialing skills and techniques in, and learning the finer details in class over time. Experience needs to grow alongside knowledge!

We'll see you Saturday!

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KB Yelling + Mobs for the weekend!

This week has been pretty tough on the hips, shoulders, and back. Here are some awesome mobility pieces from Kelly Starrett, DPT, owner of San Francisco CrossFit and MobilityWOD.

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Heavy Deads

Jason B. pulling 160kg for 5 repetitions.

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CrossFit For Hope

This is Saturday's special workout. Details about the affiliate-wide event can be found here.

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WOD

"HOPE"

3 rounds, for max total reps. 1-minute stations of:

• burpees
• power snatch, 35/25kg
• box jump, 24/20"
• thruster, 35/25kg
• chest-to-bar pullups
• (rest)

The clock does not reset or stop between exercises. On the call of "Rotate!", the athletes must move to next station immediately for a good score. One point is given for each rep.

Compare here. Post score to whiteboard.

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GKM Pre-sale!

Guardian Krav Maga is proud to announce it's launch as a members-only school starting this July 5th, including a full class schedule and exclusive pre-sale rates! Once Guardian Krav Maga becomes members-only Saturday classes will no longer be open to drop-ins.

Class Times (1 hour)

• Wednesday, Thursday, Friday: 6pm and 7pm
• Saturday: 12pm

Rates (Cash, Check, Visa, MC, Discover accepted. Auto-draft for monthly memberships is required)

• Monthly Unlimited Access (with signing of a one-time 3 Month Commitment): $135/month
• Monthly Unlimited Access (with signing of a 1 Year Commitment): Receive 1 month FREE, reducing your membership to $123/month.
• 1 Year Unlimited Access PAID IN FULL: Receive 2 months FREE for a one-time payment of $1,350.

Pre-Sale is on now from JUNE 7th to JUNE 30th ONLY!

• Pay for your first 3 months to lock in the pre-sale rate of $100/month. Pre-pay for as many additional months as you like, with your discounted pre-sale rate.
• Pay for your first 3 months with signing of a 1 Year Commitment to receive 1 month FREE, reducing your membership to $91/month.
• Pay for a 1 Year Unlimited Access PAID IN FULL at the pre-sale price, and still get 2 free months, reducing your membership to only $83.33/month.

Until the website is up for online registration, which will hopefully be soon, pre-sale registration will take place after class on Saturdays or by appointment.

If you have questions please feel free to contact me: adam@foundationcrossfit.com. Hope to see you this Saturday at Noon!

- Adam Wenzel
Guardian Krav Maga

ps

For you ladies looking for a good one of these, I think this will be a good one. A little less prominent than some, here's a female groin protector: http://store.titleboxing.com/fgpp.html

Dudes- hands down, get one of these (serendipitously named): http://www.jacoclothing.com/mens/mens-equipment/mens-protective-gear.html

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Schedule Redo!

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Here's the newest version of the schedule. We removed the 4pm class on Tues/Thurs in favor of an 8:30am class instead.

Remember we listen to feedback! Got any?

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Teamwork

June Foundations

Workouts can be more engaging when on a team. Codependence and accountability push us to better adaptations.

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The Newest Schedule

Our new schedule starts Tuesday. Please note the shifts in classes We will run a limited schedule for tomorrow (Memorial Day):

Monday 5/28

• 7:30am
• 12pm
• 5pm
• 7pm

The WOD will be "MURPH".

Tuesday 5/29 and on:

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Eat Better to Live Better Nutrition Challenge

Big thanks to everyone who showed up to the Informational Kickoff Party on Saturday! If anybody is interested but couldn't make it, the following post provides the info you need to start the challenge. Hope you all have been mentally preparing (and food prepping)!

BCS

Primalaya

The five week challenge starts today Monday, 5/21. What are our guidelines? They're pretty simple- we want you to focus on eating real food: meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. For the newer athletes, we will start off easy and remove certain types of foods weekly and for the experienced athletes, we will be challenging you to be as a strict as possible.

To register follow this link: http://eatbetter.foundationcrossfit.com/register/

We will send you your username and password to access the site. The $35 registration feel will account towards your special edition t-shirt and also weekly prizes through out the challenge. We are requiring you to journal your food for the first two weeks. To keep you engaged we will also have mini-challenges each week with up to five winners, and at the end reward a Spirit of the Challenge award!

We would like you to submit a "before" photo as well. Please send them to challenge@foundationcrossfit.com with a front, side, and back view. Gentlemen, shorts only. Ladies, sports bra top and shorts. These will be kept private. Please send them by Wednesday night 5/23.

Freshly caught!

Then freshly cooked!

Any other questions or concerns, please do not hesitate to contact us.

Thank you and we look forward to going on this journey with you!

http://eatbetter.foundationcrossfit.com/

The Nutrition Challenge Team
Foundation Athletics | Foundation CrossFit

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A delayed congrats

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The last graduating class of Foundations!

Who's up next?

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