2013 End of the Year Promo

The NEW YEAR is upon us and as a way to kick start your 2014, we've created an offer for both our current athletes and those of you who are ready to get started. 

(1) BRING A FRIEND
**CURRENT CFOC MEMBERS**
Do you have friends or family members that have been wanting to check out CFOC? We will have a PROMOTION running from Saturday, Decemeber 14th- Saturday, December 28th:

1. CURRENT MEMBERS: Bring a friend (or friends) to class between 12/14-12/28, for FREE. They may attend class as many times as they'd like between 12/14-12/28*, but they must REGISTER IN ADVANCE and must come with you for their first class. 
2. CURRENT MEMBERS: If your friend or family member signs up for membership (auto-debit or multiple month package) by Saturday, December 28th (no exceptions), you will receive a $25 DISCOUNT (per new member referred**) off of your next month, 3-month, 6-month, or 1-year purchase.
3. NEW MEMBERS: You must attend a minimum of five (5) classes, between 12/14-12/28, to qualify for this promotion and move on to our group classes. 
4. NEW MEMBERS: Please register for classes no later than Tuesday, December 10th at 7pm. No exceptions. CONTACT US to register for classes. Please include the name of the person referring you in your email or message. 

*I'll have extra coaches in class to accommodate for the possible influx. 
**Discount may not exceed the equivalent of 1-month of membership; varies per individual. May not be traded for retail/merchandise or cash. Non-transferable. 

NEW MEMBERS will receive two weeks of free classes (between 12/14-12/28). REQUIREMENT: You must attend a minimum of five (5) classes [during the promotion period] to ensure that you are familiar with all of the movements/lifts you will perform in our regular group classes. A checklist will be provided by one of our coaches. 

(2) PROMOTIONAL PACKAGE PRICING
From DECEMBER 14, 2013 - DECEMBER 28, 2013 we will be offering the following package pricing:

3-Month Membership + additional 2-Weeks (PIF): $399 ($114/month) 
6-Month Membership + additional 1-Month (PIF): $756 ($108/month)
12-Month Membership + additional 2-Months (PIF): $1428 ($102/month)  

PIF= Paid In Full

CURRENT CFOC MEMBERS (as of 7/17): Will receive an additional 1-week, 2-weeks, and 4-weeks on the 3-Month, 6-Month, and 12-Month packages, respectively. 

3-Month Membership + additional 3-Weeks (PIF): $399 ($106.4/month) 
6-Month Membership + additional 6-Weeks (PIF): $756 ($100.80/month)
12-Month Membership + additional 3-Months (PIF): $1428 ($95.20/month)  

NEW MEMBERS: All packages include two (2), 1-hour, 1-on-1 (or small group) sessions. Sessions must be attended prior to your first group class. CONTACT US to get started. 

*We offer discounts for teachers, full-time students, active military, firefighters, police officers, and paramedic. Valid ID required. CONTACT US for discounted pricing. 

PACKAGES MUST BE PURCHASED NO LATER THAN DECEMBER 28TH, 2013.

What's Going On (11/11-11/24)

FACEBOOK CHECK-IN (11/11-11/23)
1. Show up for class
2. Check in [at CFOC] on Facebook
3. Write your name and the date on a ticket and drop it in the bucket.
4. Wait and see if your name gets drawn- Saturday, November 23rd.

PRIZE: 1-Month Membership at CFOC*

*If member is part of a family membership, the membership will be discounted the equivalent of 1-month [individual; up to $140], the following month. If you are on a 3-month+ membership, your membership will be extended an additional month. 

I will also be posting random daily challenges and pulling prize [for jump ropes and other goodies] tickets throughout the week. All random drawing tickets will be returned to the bucket for the grand prize drawing.

FRIDAY (11/15)
Our first WEEKLY CHALLENGE, leading up to the OREGON WINTER GAMES will take place this Friday at 6:30PM. Come in [or stick around after the 5:30PM class] to cheer on our athletes!

CHALLENGE #1- Rx
500m Row
15 HSPUs 
5 Muscle Ups 

ROW- Damper Setting: Any
HSPUs- 1 AbMat+2-45lb Plates (thin; one plate on each side)
MUs- Rings must be set at fingertips, when reaching up with both hands

CHALLENGE #1- Scaled
500m Row
15 Hand-Release Push Ups
15 Jumping Pull Ups

ROW- Damper Setting: Any
PUSH UPS- Chest and thighs must touch the ground; hands must release at the bottom of the push up
JPUs- When reaching up with both hands, bar must hit at the wrist just below the palm crease

RULES:
1. Challenge must be completed with one of our coaches as your rep counter. Please set this up in advance. 
2. Challenge #1 must be completed no later than Saturday, November 16th. 
3. There will be no modifications allowed. Either you can do it or you can't.
4. One entry (in each division- Rx Male, Rx Female, Scaled Male, and Scaled Female) will be given for the WINNER of the 500m Row and one for the WINNER of the WOD in it's entirety, for each division. 

Wednesday (10/23)-Saturday (11/2)

CFOC Athletes:

Scott and I will be heading to Maui until Saturday, November 2nd. Our fabulous coaches will be taking care of you while we're away. Unfortunately, I was unable to get all classes covered while we're gone. Fortunately, there are A LOT of other options throughout the week! Here are the classes that we were unable to cover (i.e. will be canceled while we're gone):

WEDNESDAY (10/23)
9AM- CANCELED
2:30PM- CANCELED
5:30PM- CANCELED

SATURDAY (10/26)
**CANCELED**
PLEASE head to the GORILLA TAKEOVER to watch our CFOC athletes compete!

MONDAY (10/28)
2:30PM- CANCELED

TUESDAY (10/29)
9AM- CANCELED

WEDNESDAY (10/30)
6AM- CANCELED
7AM- CANCELED
2:30PM- CANCELED

THURSDAY (10/31)
5:30PM- CANCELED
6:30PM- PLEASE REGISTER BY 10/21 IF YOU PLAN TO ATTEND. Coach Brie has a super sweet costume she'd love to wear for you all!

All other classes will be as normally scheduled. We will be back to our regular class schedule Monday, November 4th. Thank you for your understanding! ~Jen

2013 CrossFit Competitions

10/5- WODtoberfest (Salem, OR)

• Teams (male/female; scaled/Rx)

https://www.facebook.com/events/517415668312177/

10/26-10/27- Gorilla Takeover (Portland, OR)

• Individual (scaled; Rx)
• Teams (same sex; scaled/Rx)

https://www.facebook.com/events/416650011783863/

11/9- Gobbler Gauntlet (Salem, OR)

• 3-Person; same gender teams

https://www.facebook.com/events/474962055923582/

What's Going On (9/16-9/29)

SUNDAY, SEPTEMBER 29th
"Fight For Your Life 5K" at French Prairie Gardens 

• Facebook page HERE 
• CFOC Passenger Bus (RSVP HERE) 

CFOC will be providing a 55 passenger charter bus to shuttle athletes from CFOC to French Prairie Gardens [and back]. Please register (ONLINE or at CFOC) for the 5K and then RSVP to reserve a spot on the bus- there will be a strict 55 passenger limit. 
... 

MINDBODY Connect App (for iPhones) is NOW AVAILABLE!
-book classes from your phone (download the app HERE)