CrossFit Cleveland fitness news & updates 08/27/08

We will be closed Monday for Labor Day. We'll have one workout on Saturday morning Aug. 30th at 8:30am for members. There will not be a 9:00am free basics class this weekend, sorry. We wish everyone a safe and happy holiday weekend.

Staci and I will be at Cedar Point all weekend. If you are up there by chance, give us a call(number below). You can stop by the marina and have a cold one with us, that is if we haven't shoved off for the Bay.


Do you remember Dylon?

If you do, I bet you don't remember him being able to do this! See his bar muscle-up on youtube here. and how about that dismount?!

Dylon was the first person to commit to joining our new facility last fall. He started training with our outdoor crew last summer and stayed with us until he moved back to Southern California earlier this year. If you send me a 'hey to Dylon' message I'll forward it on to him. I believe he is really in some sort of protection program and I fear giving out his address ;o)

We miss you man, come back and visit soon.


New Intermediate-Level Executive Fitness Program

I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. I am working out the scheduling details. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.

One spot left in the Starter Program

There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program. I know there are several of you undecided, don't delay too long because it will fill.

Club 3000 competition

Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. I'll announce his official choice sometime before next Tuesday.

Rumor has it that he wants to pick PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.

If you can't imagine doing 3000 reps of anything, we still urge you to join in the fun. Pick a lower number, like 1000 or 1500 or you could challenge someone that you know and see who completes more reps during the month. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.


Happy Hour at The Beer Engine 8/27 (That's tonight!)

Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
CrossFit Kids

We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

That's it for this week. You can find the old news below.

BR

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Executive Fitness Starter Program

This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.

New Members get one Foundations Class at no charge

New members receive a one-hour 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 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?

We also have the original Raw Fitness T-shirt available for $15 each.


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.


CrossFit Kids

We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

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.