Weekly Programming Week of September 19th - Northern Kentucky CrossFit Gym

Tamara Needs Your Help!

We have a member that needs our help.  The Tracks is much more than a gym, we're a strong network of people who care and support each other.  A few months ago one of our own was hit with pretty shocking news, she has Leukemia.  We'll get more detailed in future communications about her prognosis and treatment, but the good news is that what she has is treatable.  When Tamara found out about this she asked us to keep this quiet. Only the training staff and a few members knew.  Then she found out about the gaps in her health insurance and how she was going to be on the hook for $1,000+ per month. Tamara has a good job, but like many of us a hit like this is tough to absorb.  She reached out to friends who helped her with her budget since she wanted to do this on her own, their answer wasn't what she wanted to hear, you can't do this on your own, you need help.
A few friends of Tamara's reached out to let us know the situation and talk about ideas for fundraising.  What's come out of these discussions is the start of something that we feel can make a difference for Tamara and others in need.  We are starting a fund at The Tracks where 100% of the proceeds will benefit those in need.  For now we're calling this "The Tracks Giving Back Fund'.  We are setting an annual goal of $20,000.  Tamara's needs are aprox $12,000 per year and she doesn't want to be the only benefactor.  Tamara wants to see this also help others like her with Leukemia.  
So here's our planGoal = $20,000$1-$12,000 to Tamara's Medical Bill Fund (40%)$12,000-20,000 Split 50/50 to the Leukemia Lymphoma Society of Cincinnati & a fund for a future Tracks member in need (20% & 20%).  
Tamara has been a member of The Tracks since our opening in June 2013.  We really want to help her battle this Cancer and make sure she still gets to enjoy life and not fight medical bills every month. I don't want her changing her life, dropping her gym membership, canceling anything fun and eating rice and beans just to pay medical bills.
We're planning an event in late October to kick-off our efforts,  but here's a quick rundown of what we're going to do to get to the $20,000.
#1 Sweat Angels - For the past few years we've donated money every time members check-in on Facebook to a company named Sweat Angels.  They in turn donated money to a charity on our behalf with hundreds of other gyms.  Now we are going to direct those funds to this cause.  This should raise $3,000 annually.
#2 Drop-In Fees - We've never charged visitors a drop-in fee, it's always been free.  Now we are telling visitors there isn't a set drop-in fee, but they need to make a donation of any amount to the fund.  This should raise $3-5,000 annually
#3 Member Add-On's - We'll soon be announcing an option for members to add ANY amount to their monthly fee that will go to the fund.  This should raise $8,000-$10,000 annually if a lot of our members kick-in.  I'm working on ideas from local businesses to offer a perks card to those who opt-into this.
#4 Competitions & Events - We'll be using this for our future events and competitions. This should raise $2,000-4,000
This is going to be a tougher week than normal for Tamara, when you see her give her a high-five or a hug and let her know you've got her back.  
Beginner Class / New Member UpdateStarting in October there will no longer be a beginner CrossFit Class. All beginner members will have 2 paths moving forward

1st - Beginner Personal Training Program. Anyone new to The Tracks will now go through a 1-2-1 program with one of our trainers. New members with CF experience will have a similar path but more than likely require less sessions.

2nd - New members can join the Boot Camp, but if they decide they'd like to go into the CrossFit classes at any point, they will need to go through our Beginner Personal Training Program.

WHY THE CHANGE? Zach Meagher has done an amazing job preparing our new members for our classes. The members coming into CF classes have been prepared like never before. BUT we have seen a much better way. I was watching a beginner class recently and Zach had 5 students he was teaching the snatch. By the time he made it back to the 1st person they had basically forgotten what he told them the first time. This is understandable, a lot of what we do in Olympic Lifting is brand new to most people. We're finding out that doing this 1-2-1 is SO MUCH BETTER. We've have 10 or so new members start at The Tracks with PT packages the past few months and our trainers and those members loved it. So with those great results we felt that was the only way to move forward. Remember this is EXACTLY how CrossFit started by Greg Glassman, he didn't have classes, all of his members were PT clients that happened to do a few classes together and that's how CrossFit was born.
WHY AM I TELLING YOU THIS? 75% of our new members come as referrals from our current members. We want to make sure you are informed on what's happening with our programs and understand our reasoning. We want you to be able to let your friends know what's up at The Tracks. PLUS there will be friends of yours who come into this program and stay with PT after their beginner program, so this is an opportunity for your friends not interested in CrossFit to get fit at The Tracks.
After their beginner classes they will also be put into a new program, which will launch in November. ALL of our new members coming into The Tracks will have a "Hybrid Membership". This will be a membership that combines our current CrossFit membership with a Personal Training package(multiple options with regards to the # of PT sessions per month). This is being done to give them the best options for improving their fitness and to get our training staff more involved in the every day success of our members. These "Hybrid Memberships" will also be available for current members starting later this year, you'll have multiple options for upgrading your current membership if you'd like to.

Front Squat
40/8 ; 50/6 ; 60/4 ; 70/3 ; 70/6 ; 90/1 ; 73/6 ; 93/1 ; 75/6 ; 95/1
Perfect Muscle Ups
6 sets x sub maximal reps
For time
Toes to Bar 30-24-18-12-6

3 Push Press + 2 BN Push Jerks + 1 Split Jerk
Build to a heavy complex then

5 Rounds
3 Wall Walks
15 Calorie Row

8-8-8 ; 90/8*2
6 min AMRAP
5 Thrusters @135/85 ; 155/105
7 Burpees Over Bar
9 Chest to Bar Pull-ups / Pull-ups

EMOM for 16 min , alt
:30 sec Handstand / headstand hold
:30 sec shoot throughs
Handstand walk / crab walk / bear crawl
:30 sec hollow rocks
"Newport Beach Crippler"
30 Back Squats @ bodyweight
1 mile run


Pick your poison
Snatch High Pull + Power Snatch
1-1-1 ; 4x1 @ top weight
Clean Pull + Power Clean
1-1-1 ; 4x1 @ top weight

AMRAP 12 minutes
90 Double Unders
30/20 Calories on the Bike


9:30am CrossFit Team WOD

11am Bootcamp Class




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