11/17/10 – Goal Work Wednesday + Exciting Schedule Updates

908ers!  We are adding some classes as well as looking for feedback.  Here we go….drumroll please!

• New Classes – Starting Monday, November 22.  Not this week!
  • Tuesday 6am
  • Tuesday 12pm
  • Thursday 4:30pm (Will not start until Dec 2, since next Thursday is Thanksgiving)
    
• Suggestions
  • Another 9:30am Class – What day works best?
  • 5:15am Class.  Max 2x per week.  What days and how many people want this?  You need to respond or it ain’t gonna happen.

Goal Work – We are starting today with 15 minutes of goal work.  Some of you may still be saying, “but I don’t have a goal.”  I have the solution for you.  Find something that is a huge challenge for you and set out to make a small amount of progress.  If you can’t do a double under, aim for 1, then 5, then 10 and so on.  The same goes for any body weight movement (pull ups/ring dips).  If it is weightlifting oriented practice form and get in a couple heavy sets if you feel good and are moving well.  Not having a goal is not an acceptable answer.  Remember, we all come to CrossFit to better ourselves in the fitness arena.

Just a couple more days of posting the following to ensure that everyone sees it.  The Membership Information will be permanently stored under the pricing page by the end of this week.

Christmas Party – Friday, December 3rd @ 7:30pm.  Please sign up on the Whiteboard if you plan on attending.

Fundamentals – We are looking to start a new Fundamentals class during the week at night.  If you know of anyone who interested please have them contact [email protected]

Membership Update – We are moving to an AutoPay system for all members. Here is how this will work.  By January 1, 2011 everyone will be on autopay.

• Everyone is automatically in the AutoPay system.  Your membership will be automatically renewed the night that it expires.  For some of you this means that we will have to get credit card information on file.
• Anybody paying by check must start paying with a credit card
• You are allowed to cancel up until 7 days prior to your auto renew.  Anytime within that 7-day period and you will be charged for the next month.
• You are allowed to opt out of the AutoPay system. If you would prefer to sign up manually each month membership options will be $20 more expensive per month.
• There is no long term contract.  This is simply a way for CrossFit 908 to run smoother. As membership increases it becomes extremely difficult to stay on top of all the renewals that need to happen.  This way the payment process is streamlined.
• Freezing your account.  If you need to put your membership on hold you are more than welcome to do so.  The minimum freeze period is one month.  Going away for a week, a slight muscle pull or just too busy to come are not permissible excuses to extend or freeze your account.    Remember, if you don’t use all of your classes, you lose them. This is our policy.  Thank you for your cooperation.

Today’s Recipe – Deviled Eggs – Primal Palate

Today’s Links –

• Wise Traditions Recap – Hunt Gather Love
• The Paleo Solution – Episode 54
• The Butter Manifesto – Whole 9

Schedule –

• Foam Roll / Mobility Warm Up / Mobility WOD – Unglue Your Sticks
• Goal Work – 15 minutes
• WOD – 21-15-9 reps for time of the following
  • Power Clean (135/95)
  • Wall Ball (20/14 to 10ft target)
  • Burpee (Hands must clap overhead with feet off the ground)
• 3 Sets Knees to Elbows – Max Reps (Go for more than 15 each set!)
• Stretch