CrossFit Cleveland fitness news & updates 08/22/08

I hope everyone is enjoying their summer. It has been a good one for us. If you didn't hear, congratulations are in order for Paul and Nancy. Nancy is expecting their first baby some time in February.

BTW-I've heard that more than a few of you plan to start working out with us after Labor Day. It's almost that time so we look forward to seeing you next month. In case I don't send an email out next week, I'll wish you a happy holiday now. Enjoy the weekend(s)!


Club 3000 competition

Bob is unable to do handstands so instead he chose headstands for this month's competition. He easily finished his 3000 seconds last Saturday. See the picture I posted on on CrossFit Cleveland home page of him along with Staci and Katie on their hands! Let me know if you like it. I posted some pics from our Happy Hour Workout and our Executive Fitness group on the website also.
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. Jason should be thinking about the competition from Bob when he makes his pick. Stay tuned for more details.
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.


One spot remains

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.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.


Happy Hour at The Beer Engine 8/27

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.
Summer Schedule

MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. 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'!
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.


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


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

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We hope to see you soon.