I usually ask each new visitor how they found out about us and why they decided to show up that day. I get varying answers to the first question but the majority of people say that they've either been watching our website or reading these emails for quite a while but were a little scared or intimidated to come in. Nancy and Staci came up with an idea for a "beginner class" to encourage new people to get started.
They held the first Beginner's Class (details below) this week and it was very well attended. They are having another class tonight at 6:30PM. Please email or call me to register.
New CrossFit Beginner's Classes
Our new CrossFit Beginner's Program is for people who want to work out with us but are a little intimidated by CrossFit style workouts. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
Nuevo Acapulco Friday evening(2/21)
Some of us are meeting at Nuevo tomorrow night to buy Dylon a few drinks before he moves off to SoCal. That's cool guy lingo for Southern California. We're meeting around 7:00pm in the bar. Nuevo Acapulco is on Lorain Road just east of Columbia, next to the Drug Mart.
There won't be a WOD for this event but beware, Katie may dare people into a round of Tabata Shots. I'm not sure what that is but it sounded funny to me!
Please let me know if you are coming so I can try to round up enough seats. We can move to a big table to eat or just hang out in the bar - we'll decide then.
Five lazy guys decide to get back in shape - Continued (Next Week)
Greg Glassman on the intent of CrossFit (from the crossfit.com FAQ)
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
Saturdays are our busiest days
The 9:00-10:00 hour is the busiest time. Members may want to come earlier or later to avoid the crowd. We're open from 8:00am - 11:00am on Saturdays. See below for weekday hours, or check our website.
***Please bring a different pair of shoes to workout in. We've been tracking a lot of slush inside and messing up the mats.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
440-527-0527
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