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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A delayed congrats

click to enlarge

The last graduating class of Foundations!

Who's up next?

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We're open President's Day

We will run normal hours for Monday, February 20th.

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Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts, techniques, and movements as a precursor to the regular CrossFit class regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's incredible program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. For those who have experience, think of it us resharpening your tools, and updating old ones. We want everyone to understand the same principals, standards of movement and execution, concepts of health & fitness, and general atmosphere of our gyms.

At FA and FCF we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads often. You will become consistent with those mechanics under the watchful eye of our staff until it becomes habit. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes.

In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Skills and concepts covered:

• Posture
• CrossFit skills: weightlifting, gymnastics, monostructual conditioning (cardio)
• Better nutrition and hydration
• Range-of-Motion and everyday flexibility
• Running technique
• Rest, recovery and soreness
• etc.

• Classes are held on Tuesdays & Thursdays at 7am or 6:30pm and Saturday at 12pm.
• You must attend an Orientation before being accepted into the program.
• Passing the on-ramp requires full attendance and understanding of movement (which we'll test!)
• Missed classes will cost $20. These will be scheduled on a personal basis.
• Graduation is the last Saturday of the program. You will receive a certificate and clearance into normal classes.
• Cost is $275 for the 12-class Program.
• We will be accepting new registrations up to the end of the first week of the program (3/3/12).
• Contact us now: info@foundationSLU.com

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Here are your Jan/Feb 2012 Graduates!

Congratulations to our newest group of athletes:

click to embiggen!

There was quite a handful of people who couldn't make today, so please contact us (info@foundationSLU.com) to make it up!

Please introduce yourselves and they integrate into the normal classes come Monday.

The 2012 Foundations Program Details

Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts, techniques, and movements as a precursor to the regular CrossFit class regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's incredible program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. For those who have experience, think of it us resharpening your tools, and updating old ones. We want everyone to understand the same principals, standards of movement and execution, concepts of health & fitness, and general atmosphere of our gyms.

At FA and FCF we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads often. You will become consistent with those mechanics under the watchful eye of our staff until it becomes habit. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes.

In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Skills and concepts covered:

• Posture
• CrossFit skills: weightlifting, gymnastics, monostructual conditioning (cardio)
• Better nutrition and hydration
• Range-of-Motion and everyday flexibility
• Running technique
• Rest, recovery and soreness
• etc.

• Classes are held on Tuesdays/Thursdays at 7am, 11am, or 5:30pm and Saturday at 12pm.
• Passing the program requires full attendance and understanding of movement (which we'll test)
• Graduation is the last Saturday of the program.
• Cost is $275 for the 12-class Program.
• Missed classes must be made up with 30-min personal training sessions.
• We will be accepting new registrations up to the end of the first week of the program.
• Contact us now: info@foundationSLU.com.