Congratulations to Sean on getting a muscle-up on video last week. He's been working hourly on this goal for the past few months. Way to go Sean! You can watch the vid on our CrossFit Cleveland website or stop in and watch him do it live. Sean joins a short list of our regulars on the "muscle-up" board, Paul Z., Jason H., Brian E., Scott M. and Matt B. plus visitors Angel, Jose and Mark. By the looks of it, Mike D. will be on there in a matter of days. I, on the other hand, might take until 2010.
A muscle-up is like the biggest pullup you'll ever do followed by the deepest dip, done on a set of gymnastic rings. It basically a non-event for gymnasts who routinely do them with little or no kip. For the rest of us it's a real challenge.
We have a few new things listed this week, don't miss anything:
1. Our new logo is almost ready
2. New members get one Foundations Class at no charge
3. CrossFit - RAW Fitness T-shirt order
4. CrossFit Kids resumes normal class schedule
5. New Summer Hapkido Program
6. CrossFit Horse video (well it's not new but it's cool)
New logo almost ready
Katie R. has done a great job designing a new logo for CrossFit Cleveland. She has a few minor changes to make before we run with it. Check out the latest draft here CF Cleveland logo and let me know what you think. We'll have two versions, one with and one without the kettlebell background. Thanks Katie!
New Members get one CrossFit Foundations Class at no charge
New members receive a one-hour CrossFit Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit - RAW Fitness T-Shirt order
We have several requests for our original CrossFit - RAW Fitness T-Shirts so we are placing a new order this week. Let me know your size and color if you want any. They cost $15 each, men's and ladies styles are available.
CrossFit Kids
The first class of kids seem to really enjoy the workouts. CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class.
New Summer Hapkido Program - and Belt Testing this Saturday
Master Chris Price of Four Gates Hapkido has a new Summer Hapkido program at CrossFit Cleveland. It's open to the first six people who sign up. Click here --> HAPKIDO IN LAKEWOOD, OH to read more about it and watch a couple cool videos.
Several of our students are testing for new belt ranks this Saturday at 7:30am. You are welcome to come in and watch.
CrossFit H.O.R.S.E. video online
Katie won the first game of CrossFit HORSE held a couple weeks ago. I have video highlights from the game posted here on our CrossFit Cleveland website, and there is now a CD of the entire game on video at the gym.
Let me know if you are interested in playing in an upcoming game. We'll have games for all fitness levels.
You can see all of our pictures and videos by clicking on our "Pictures and Videos" link on our website.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 Introductory 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.
If you show up after 9:30am, you may not join the class in progress
but you are welcome to stay and watch.
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
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
Thursday, May 15, 2008
CrossFit Cleveland fitness news & updates 05/06/08
We had a huge crowd for last week's free Saturday 9:30am workout. Be sure to get there early this Saturday to make sure you get a spot. See below for more details on our weekly free Intro workouts held every Saturday morning at CrossFit Cleveland.
CrossFit H.O.R.S.E. video online
Jason, Brian, Katie and Sean played the first game of CrossFit HORSE. last week. I have video highlights from the game posted here on our CrossFit Cleveland website, you'll have to watch to see who won. I'll have the full video available on disk in a few days. Let me know if you want a copy.
Let me know if you are interested in playing in an upcoming game. We'll have games for all fitness levels.
You can see all of our pictures and videos by clicking on our "Pictures and Videos" link on our website.
CrossFit Kids - SCHEDULE CHANGE, this week only
The CrossFit kids class will be held tomorrow, Friday May 9th at 5:00pm and not today as normally scheduled. The regular schedule will resume next week with classes held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
Metroparks workout this past Monday
Six members attended our first outdoor workout of the season Monday. If you weren't there you missed 12 rounds of 12 pushups, 12 squats and 60 yard sprints!
We'll be having outdoor group workouts for our members several times per month at various locations. Please note that these new weekday outdoor workouts are for those who have monthly memberships or Punch Cards.
We'll send text message alerts/invites sent in advance notifying you of the time and location of the next outdoor workout. If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
**If you asked to receive text message alerts but did not get one last Monday, let me know. I may not have your information entered into our system correctly.
Member Dues
Member dues are payable on the 1st or 15th of each month, depending on which date you chose when you joined. We appreciate timely payments each month.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 Introductory 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.
If you show up after 9:30am, you may not join the class in progress
but you are welcome to stay and watch.
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
CrossFit H.O.R.S.E. video online
Jason, Brian, Katie and Sean played the first game of CrossFit HORSE. last week. I have video highlights from the game posted here on our CrossFit Cleveland website, you'll have to watch to see who won. I'll have the full video available on disk in a few days. Let me know if you want a copy.
Let me know if you are interested in playing in an upcoming game. We'll have games for all fitness levels.
You can see all of our pictures and videos by clicking on our "Pictures and Videos" link on our website.
CrossFit Kids - SCHEDULE CHANGE, this week only
The CrossFit kids class will be held tomorrow, Friday May 9th at 5:00pm and not today as normally scheduled. The regular schedule will resume next week with classes held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
Metroparks workout this past Monday
Six members attended our first outdoor workout of the season Monday. If you weren't there you missed 12 rounds of 12 pushups, 12 squats and 60 yard sprints!
We'll be having outdoor group workouts for our members several times per month at various locations. Please note that these new weekday outdoor workouts are for those who have monthly memberships or Punch Cards.
We'll send text message alerts/invites sent in advance notifying you of the time and location of the next outdoor workout. If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
**If you asked to receive text message alerts but did not get one last Monday, let me know. I may not have your information entered into our system correctly.
Member Dues
Member dues are payable on the 1st or 15th of each month, depending on which date you chose when you joined. We appreciate timely payments each month.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 Introductory 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.
If you show up after 9:30am, you may not join the class in progress
but you are welcome to stay and watch.
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
CrossFit Cleveland fitness news & updates 05/01/08
CrossFit Kids - SCHEDULE CHANGE, next week only
The CrossFit kids classes will not be held next Monday 5/5 and Thursday 5/8. There will be a class at 5:00pm on Friday 5/9. The regular schedule will resume the following week with classes held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
We have discounts for Unlimited members and family plans are available. See any of us for details.
We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Outdoor workouts for members - but you MUST reply to this message.
We'll be having outdoor group workouts for our members several times per month at various locations starting next week. Please note that these new weekday outdoor workouts are for those who have monthly memberships or Punch Cards.
We'll kick off the month outside on Monday 5/5 at 6:00pm. I'll send the location details shortly. Read the next paragraph for details on how to be incuded in the invites.
We'll send text message alerts/invites sent several days in advance notifying you of the time and location of the next outdoor workout. If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Pictures and videos of workouts
Last month I put up a bunch of new pictures and have four new videos on our YouTube site, In case you missed them before, here are the links.
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
New CrossFit articles in Men's Journal and Muscle & Fitness
This month's issues contain great press about CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week-maybe)
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Introductory 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. Socks 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.
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
The CrossFit kids classes will not be held next Monday 5/5 and Thursday 5/8. There will be a class at 5:00pm on Friday 5/9. The regular schedule will resume the following week with classes held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
We have discounts for Unlimited members and family plans are available. See any of us for details.
We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Outdoor workouts for members - but you MUST reply to this message.
We'll be having outdoor group workouts for our members several times per month at various locations starting next week. Please note that these new weekday outdoor workouts are for those who have monthly memberships or Punch Cards.
We'll kick off the month outside on Monday 5/5 at 6:00pm. I'll send the location details shortly. Read the next paragraph for details on how to be incuded in the invites.
We'll send text message alerts/invites sent several days in advance notifying you of the time and location of the next outdoor workout. If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Pictures and videos of workouts
Last month I put up a bunch of new pictures and have four new videos on our YouTube site, In case you missed them before, here are the links.
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
New CrossFit articles in Men's Journal and Muscle & Fitness
This month's issues contain great press about CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week-maybe)
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Introductory 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. Socks 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.
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
CrossFit Cleveland fitness news & updates 04/24/08
CrossFit Outdoor workouts starting in May - but you MUST reply to this message.
We'll be having outdoor group workouts for our members several times per month at various locations starting in May. There will be Text Message alerts sent several days in advance notifying you of the time and location.
Most workouts will be after working hours during the week with the possibility of lunchtime workouts based on everyone's interest.
If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
CrossFit Kids classes started this week
Paul and Nancy kicked off the new Kids program this past Monday night. Classes will be held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
We have discounts for Unlimited members and family plans are available. See any of us for details.
We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Pictures and videos of workouts
I'll have new videos up next week. My bet is that you'll see Sean's first Muscle-up video this weekend. He's sooooooooooo close. Watch our Crossfit Cleveland main page.
Last week I put up a bunch of new pictures and have four new videos on our YouTube site, In case you missed them before, here are the links.
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on http://www.crossfitcleveland.com/
New CrossFit articles in Men's Journal and Muscle & Fitness
This month's issues contain great press about CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 Introductory 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. Socks 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.
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
We'll be having outdoor group workouts for our members several times per month at various locations starting in May. There will be Text Message alerts sent several days in advance notifying you of the time and location.
Most workouts will be after working hours during the week with the possibility of lunchtime workouts based on everyone's interest.
If you wish to receive these alerts, please reply to this message with your cell# and the name of your service provider (Verizon, Sprint, etc.). If you can't receive text messages, let me know and we'll work something out to notify you.
CrossFit Kids classes started this week
Paul and Nancy kicked off the new Kids program this past Monday night. Classes will be held every Monday and Thursday at 6:15PM. Please contact Paul in advance to register your child in an upcoming class.
We have discounts for Unlimited members and family plans are available. See any of us for details.
We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
CrossFit Apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece, and you can pick any color combos for the lettering. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Pictures and videos of workouts
I'll have new videos up next week. My bet is that you'll see Sean's first Muscle-up video this weekend. He's sooooooooooo close. Watch our Crossfit Cleveland main page.
Last week I put up a bunch of new pictures and have four new videos on our YouTube site, In case you missed them before, here are the links.
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on http://www.crossfitcleveland.com/
New CrossFit articles in Men's Journal and Muscle & Fitness
This month's issues contain great press about CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 Introductory 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. Socks 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.
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
CrossFit Cleveland fitness news & updates 04/16/08
Tony Budding from CF HQ visited us last week
Thanks to those of you who showed up for last Friday's workout. Tony took videos of our group and interviewed a few people. Hopefully he'll get something posted on the main CrossFit website. There's a video on our website of Tony and Paul working out together, look below for the link.
Paul and Nancy begin CrossFit Kids classes Monday 4/21
CrossFit Kids classes start next Monday April 21st. Classes will be held every Monday and Thursday at 6:15PM. Contact one of us for more information or to register your kid(s). These classes are for ages 5 through 18. We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New pictures and videos of workouts
I put up a bunch of new pictures and have four new videos on our YouTube site,
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
New CrossFit article in Men's Journal
This month's issue contains a great article on CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week-maybe)
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 Introductory 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. Socks 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.
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
Hapkido 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
Thanks to those of you who showed up for last Friday's workout. Tony took videos of our group and interviewed a few people. Hopefully he'll get something posted on the main CrossFit website. There's a video on our website of Tony and Paul working out together, look below for the link.
Paul and Nancy begin CrossFit Kids classes Monday 4/21
CrossFit Kids classes start next Monday April 21st. Classes will be held every Monday and Thursday at 6:15PM. Contact one of us for more information or to register your kid(s). These classes are for ages 5 through 18. We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New pictures and videos of workouts
I put up a bunch of new pictures and have four new videos on our YouTube site,
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
New CrossFit article in Men's Journal
This month's issue contains a great article on CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week-maybe)
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 Introductory 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. Socks 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.
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
Hapkido 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
CrossFit Cleveland fitness news & updates 04/09/08
We will have a CrossFit HQ celebrity at the gym this Friday to workout with our crew. Everyone is invited, come workout or just to watch. Hopefully we'll get some video up on the main CrossFit website. Please let me know if you can come it so I can plan accordingly.
New videos of workouts
I have three new videos on our YouTube site,
Pat and Patrick doing 5x5 Deadlifts
Scott M. doing a muscle-up
Troy's 30th Birthday workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program completed their 10-week program with heavy Deadlifts last Saturday. They all set personal bests. I'll have videos of their lifts online next week.
Here are their results.
Sue I. - age 4x 205lb deadlift
Pat G. - age 56 215lb deadlift - new goal 255lb
John S. - age 56 255lb deadlift
Patrick P. - age 34 300lb deadlift
Way to go kids!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last month in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 CrossFit 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. Socks 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
New videos of workouts
I have three new videos on our YouTube site,
Pat and Patrick doing 5x5 Deadlifts
Scott M. doing a muscle-up
Troy's 30th Birthday workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program completed their 10-week program with heavy Deadlifts last Saturday. They all set personal bests. I'll have videos of their lifts online next week.
Here are their results.
Sue I. - age 4x 205lb deadlift
Pat G. - age 56 215lb deadlift - new goal 255lb
John S. - age 56 255lb deadlift
Patrick P. - age 34 300lb deadlift
Way to go kids!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last month in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 CrossFit 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. Socks 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
CrossFit Cleveland fitness news & updates 04/04/08
I finally got around to posting new pictures online. I promise to get a new batch of videos up by this time next week. Click on the "Pictures and Videos" link on our CrossFit Cleveland website to find a link to our Flikr Photo Site. You have to check out our new one-arm pullup champ!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last week in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program are finishing their punishment this weekend. Sue, Pat, John and Patrick had a grueling schedule for the past ten weeks, having four workouts per week on their to-do lists. I'm proud of their accomplishments and results. They are all still speaking to me which tells me that I did not make it quite hard enough for them. Next time!
We're going to Mullen's for Bloody Marys at 11:00am tomorrow to celebrate with them. Everyone is welcome to join us. Please stop by the gym and/or Mullen's tomorrow morning to congratulate them and hear what they have to say about their CrossFit experience.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit. I have not seen it yet but I hear that it is very favorable. I'll try to have a copy at the gym tomorrow.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week)
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 CrossFit 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. Socks 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
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last week in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program are finishing their punishment this weekend. Sue, Pat, John and Patrick had a grueling schedule for the past ten weeks, having four workouts per week on their to-do lists. I'm proud of their accomplishments and results. They are all still speaking to me which tells me that I did not make it quite hard enough for them. Next time!
We're going to Mullen's for Bloody Marys at 11:00am tomorrow to celebrate with them. Everyone is welcome to join us. Please stop by the gym and/or Mullen's tomorrow morning to congratulate them and hear what they have to say about their CrossFit experience.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit. I have not seen it yet but I hear that it is very favorable. I'll try to have a copy at the gym tomorrow.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week)
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 CrossFit 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. Socks 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
CrossFit Cleveland fitness news & updates 03/12/08
I'm excited to see the improvement our members are making, especially those in our new Executive Fitness Program. We've had four members of the Westlake/Bay Village Rotary Club participating in a new program we are putting together for people who have realized that they won't get back in shape by themselves.
Pat Graham has not missed a single session in the past eight weeks, including last Saturday morning. To "reward" him for showing up in that snow storm I put him through what was probably his toughest workout yet. Eight weeks ago he would have bet me his car that there was no way he would ever be able to do what he did that morning. Pat, Sue, John and Patrick all say they are seeing results in their strength, coordination and endurance. They feel better and they definitely look better. I'll report some specific results in two more weeks when they complete the program - and some videos too!
Speaking of last Saturday, only four people made it in through the snow storm that morning. My jaw dropped when I saw Mel walk in the door a little before 9:00am, then again a few minutes later when Chuck blew in. Mel came from Solon and Chuck from Twinsburg! I wasn't surprised when Sean showed up. He said that he was planning on driving to my house and dragging me to the gym if he showed up to a locked door on Madison. I don't think he was kidding, I'm glad we were open!
The weather forecast looks good for this weekend so I expect a good crowd this Saturday.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Self Defense Basics Class March 22nd
We are holding our first Self Defense Class Saturday March 22nd from 11:00am-12:30pm. Paul, Nancy and I will demonstrate and teach basic self defense techniques that can be used in real life situations. We include basic blocks and strikes, footwork/stance drills, escapes and defenses from grabs, holds and punches plus a few tricks you'll have to show up to see. If we're lucky, Paul will share some insights from his 16 years experience as a police officer and four years as a United States Marine. Nancy is a red-black belt in Hapkido and currently training to earn her 1st degree black belt this year. Paul is a certified Krav Maga instructor and training along with Nancy to earn his black belt in Hapkido this year also. Yours truly is a 2nd degree black belt in Hapkido.
The cost for this class is $10 for our members and $15 for non-members. Our Unlimited and Platinum members can attend at no charge. Space is limited, please email or call me to reserve your spot.
If you like what you learn in this class, you may want to check out Master Chris Price's Introductory Self Defense Course held at CrossFit Cleveland, see below for more details.
Future Class/Seminar Topics
Please let us know what types of classes or seminars you would like to attend at CrossFit Cleveland. We are planning our schedule for the next few months and would love to hear input from you.
Five lazy guys decide to get back in shape
Last time I wrote about how I started eliminating one bad eating habit at a time. The first step was to write down everything I did and ate then take a look at the list. If you do this, I think you'll be surprised at how easy it is for you to identify one or two big no-nos on your list. Start with those. Eliminate them if you can, or just cut things in half. While you are at it, why not try doubling your physical activity? It's really not that hard. Sticking with it is what is hard.
I think everyone would agree that working out with another person or in a group is more effective than doing it by yourself. Most people would agree that having someone teach you and push you to work harder will get you better results. So working out with a partner or in a group with a coach certainly seems to be the most effective approach to getting in shape. There's no doubt that kickboxing-spinning-jazzercise-type classes work for many people. You show up, do what the trainer does and go home. The problem is that if the trainer doesn't mix up the routine often enough the body adapts and results start to suffer, plus boredom sets in. You usually don't learn any new useful skills either.
When the five of us started our Hapkido training years ago we were told "just show up and do what we tell you". We did and it worked. As we trained we began doing things we never thought we could do. We worked on a lot of the same techniques but there was always something new to keep things interesting. There were black belts who were incredibly skilled and seemed like they could cripple us with their stare, but were able to train together at our own skill level. The advanced students gave us something to work towards and as newer students came in they let us realize how much we had progressed. We not only got in better shape, but we learned valuable skills that will stick with us for a long time.
It's interesting how similar my experience training in Hapkido is with CrossFit. Constantly varied functional movements performed at high intensity. The one advantage CrossFit has is that results come much quicker. You can see for yourself by looking at the gains our members have made in the short time with us. It's really incredible.
Getting back on track, I'll say that the five of us were successful at getting back in shape for a few basic reasons. We sought out someone to help us learn how to add meaningful activity into our lazy lifestyles. We did it as a group to make sure we stuck with it. Plus some/most of us improved our eating habits gradually. We became stronger and more fit while learning new skills that we could use in real life. We didn't just learn how to jump up and down, step or peddle for 45 minutes.
As our training became more advanced the physical requirements increased. I began to look for ways to improve my strength and endurance. I did my own version of interval training pieced together from things I picked up from magazine articles and other people. Two years ago Paul turned me on to CrossFit training and it turned out to be perfect for me. I didn't really 'get it' right away but as I read the crossfit.com site more and more, it all started to make sense. More on that path next time.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. 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
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
Pat Graham has not missed a single session in the past eight weeks, including last Saturday morning. To "reward" him for showing up in that snow storm I put him through what was probably his toughest workout yet. Eight weeks ago he would have bet me his car that there was no way he would ever be able to do what he did that morning. Pat, Sue, John and Patrick all say they are seeing results in their strength, coordination and endurance. They feel better and they definitely look better. I'll report some specific results in two more weeks when they complete the program - and some videos too!
Speaking of last Saturday, only four people made it in through the snow storm that morning. My jaw dropped when I saw Mel walk in the door a little before 9:00am, then again a few minutes later when Chuck blew in. Mel came from Solon and Chuck from Twinsburg! I wasn't surprised when Sean showed up. He said that he was planning on driving to my house and dragging me to the gym if he showed up to a locked door on Madison. I don't think he was kidding, I'm glad we were open!
The weather forecast looks good for this weekend so I expect a good crowd this Saturday.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Self Defense Basics Class March 22nd
We are holding our first Self Defense Class Saturday March 22nd from 11:00am-12:30pm. Paul, Nancy and I will demonstrate and teach basic self defense techniques that can be used in real life situations. We include basic blocks and strikes, footwork/stance drills, escapes and defenses from grabs, holds and punches plus a few tricks you'll have to show up to see. If we're lucky, Paul will share some insights from his 16 years experience as a police officer and four years as a United States Marine. Nancy is a red-black belt in Hapkido and currently training to earn her 1st degree black belt this year. Paul is a certified Krav Maga instructor and training along with Nancy to earn his black belt in Hapkido this year also. Yours truly is a 2nd degree black belt in Hapkido.
The cost for this class is $10 for our members and $15 for non-members. Our Unlimited and Platinum members can attend at no charge. Space is limited, please email or call me to reserve your spot.
If you like what you learn in this class, you may want to check out Master Chris Price's Introductory Self Defense Course held at CrossFit Cleveland, see below for more details.
Future Class/Seminar Topics
Please let us know what types of classes or seminars you would like to attend at CrossFit Cleveland. We are planning our schedule for the next few months and would love to hear input from you.
Five lazy guys decide to get back in shape
Last time I wrote about how I started eliminating one bad eating habit at a time. The first step was to write down everything I did and ate then take a look at the list. If you do this, I think you'll be surprised at how easy it is for you to identify one or two big no-nos on your list. Start with those. Eliminate them if you can, or just cut things in half. While you are at it, why not try doubling your physical activity? It's really not that hard. Sticking with it is what is hard.
I think everyone would agree that working out with another person or in a group is more effective than doing it by yourself. Most people would agree that having someone teach you and push you to work harder will get you better results. So working out with a partner or in a group with a coach certainly seems to be the most effective approach to getting in shape. There's no doubt that kickboxing-spinning-jazzercise-type classes work for many people. You show up, do what the trainer does and go home. The problem is that if the trainer doesn't mix up the routine often enough the body adapts and results start to suffer, plus boredom sets in. You usually don't learn any new useful skills either.
When the five of us started our Hapkido training years ago we were told "just show up and do what we tell you". We did and it worked. As we trained we began doing things we never thought we could do. We worked on a lot of the same techniques but there was always something new to keep things interesting. There were black belts who were incredibly skilled and seemed like they could cripple us with their stare, but were able to train together at our own skill level. The advanced students gave us something to work towards and as newer students came in they let us realize how much we had progressed. We not only got in better shape, but we learned valuable skills that will stick with us for a long time.
It's interesting how similar my experience training in Hapkido is with CrossFit. Constantly varied functional movements performed at high intensity. The one advantage CrossFit has is that results come much quicker. You can see for yourself by looking at the gains our members have made in the short time with us. It's really incredible.
Getting back on track, I'll say that the five of us were successful at getting back in shape for a few basic reasons. We sought out someone to help us learn how to add meaningful activity into our lazy lifestyles. We did it as a group to make sure we stuck with it. Plus some/most of us improved our eating habits gradually. We became stronger and more fit while learning new skills that we could use in real life. We didn't just learn how to jump up and down, step or peddle for 45 minutes.
As our training became more advanced the physical requirements increased. I began to look for ways to improve my strength and endurance. I did my own version of interval training pieced together from things I picked up from magazine articles and other people. Two years ago Paul turned me on to CrossFit training and it turned out to be perfect for me. I didn't really 'get it' right away but as I read the crossfit.com site more and more, it all started to make sense. More on that path next time.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. 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
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
CrossFit Cleveland fitness news & updates 03/05/08
I ran into someone the other day who told me that he's been thinking about stopping in to see our new gym and giving CrossFit a try. He's been reading our emails and really wants to check us out. My guess is that he never will. I hear that a lot actually. It's really easy for people to put off starting something new, especially a new fitness routine. Heck, I'm one of the best at putting shit off, ask Staci!
Then there are people like Mel. He's been following our emails and website since last year. I guess working out in the Metroparks didn't appeal to him all that much but when he found out we had a new facility he decided to come in. That was in January. He told me that he had not worked out in a while and wanted to get back in shape. We taught Mel our basic exercises and made sure he learned proper form on everything. We scaled his workouts and continued to make them more challenging each time.
Mel is in his fifties. He is retired and lives in Solon. He comes at least twice a week, from Solon! We started slow to build up his physical capacity at his own pace, with a little pushing from us. Now you'll see him doing the workouts right along side Katie and our other top performers. He's made tremendous progress in just two months. He is lighter, stronger and faster. You would be too if you started with Mel.
Paul and Nancy get new "CrossFit Kids" certifications
Paul and Nancy returned from California this week after attending the first CrossFit Kids Certification Seminar. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affililate in the region able to offer this training. Way to go Paul and Nancy!
Soon we'll be offering the new fitness program and class schedules for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activites again.
For now, you can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. 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
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.
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
Then there are people like Mel. He's been following our emails and website since last year. I guess working out in the Metroparks didn't appeal to him all that much but when he found out we had a new facility he decided to come in. That was in January. He told me that he had not worked out in a while and wanted to get back in shape. We taught Mel our basic exercises and made sure he learned proper form on everything. We scaled his workouts and continued to make them more challenging each time.
Mel is in his fifties. He is retired and lives in Solon. He comes at least twice a week, from Solon! We started slow to build up his physical capacity at his own pace, with a little pushing from us. Now you'll see him doing the workouts right along side Katie and our other top performers. He's made tremendous progress in just two months. He is lighter, stronger and faster. You would be too if you started with Mel.
Paul and Nancy get new "CrossFit Kids" certifications
Paul and Nancy returned from California this week after attending the first CrossFit Kids Certification Seminar. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affililate in the region able to offer this training. Way to go Paul and Nancy!
Soon we'll be offering the new fitness program and class schedules for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activites again.
For now, you can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. 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
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.
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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