CrossFit Cleveland fitness news & updates 07/10/08

Staci and I would like to thank our business partners Paul and Nancy for handling everything while we were on vacation last week. It really helps having partners in a business. We had a great time on a much needed break.

We even had a fellow Crossfitter and his wife join us for a day at Put in Bay. We tried to get a Fight Gone Bad started at the Round Bar but after considering some of the potential outcomes we just kept drinking instead. It probably would have gone extremely bad.


Speaking of Partners

If you seem to have trouble getting yourself to workout, try finding a workout partner or two. It really helps to have another person or two give you crap whenever you slack off. I've been told that a little competition never hurts either!


Good news from Geoff

Congratulation to Geoff and his wife - they are expecting their first baby. Geoff is a Cleveland Fireman who has been working out with us for the past three or four months. His times are consistently near or at the top of the board for every workout. No doubt a player in the next CrossFit H.O.R.S.E. competition.

He doesn't read his emails so he will be constantly surprised when people congratulate him on the news. Tell him you heard about it on the radio or T.V. ;>)


Executive Fitness Program starts next week
There is still one evening spot open in the Executive Fitness Starter Program that starts next Tuesday. Please let me know if you want in, payment reserves your spot.

See below for more details on the program.

Club 3000 competition is well underway

Many of our folks are taking part in the Club 3000 competiton that started this month. I think Jason is out front with close to 1,000 reps already and Katie is right behind him. I got a late start since my lazy ass was on vacation for the first week of the month, but I'll get to 3,000 no doubt.

For those of you who missed it last week, 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. One correction from last week - reps DO count when done in the warmup and cool down, just not in the W.O.D. Wow did I take shit for that one!

Katie R. chose situps as the exercise for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.

Be the first person to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.

We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.


New Summer Schedule

MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).

We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.

You can find more details on the Basic Introductory workouts down below near the end of this message.

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'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on 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 Kids

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. He can be reached at 216-407-3521.


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.


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 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am '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 9:00am, 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 have additional details on our website, CrossFitCleveland.com