For those of you with a sense of humor and a little spare time, check out the new pic on our website and see if you can come up with a funny caption. Sean was up to his tricks again, check it our here at CrossFit Cleveland. Post your caption to the Comments section. Winner gets a free CrossFit - RAW Fitness T-shirt.
Saturday 9/27 we'll have member's workouts at 8:15am, 9:00am and 10:15am. We'll be open until 11:00am on Saturdays now that they say summer is over. The Free Basic Intro Class is at 9:00am. We may move it back to 9:30am soon, let me know if you have a preference.
The newly built shower room is available for members to use. There's an additional changing room ready also. I'm waiting to catch someone in a compromising position before I take photos of the new digs and post them online.
If you missed it in the last email, here is a "before and after' picture of Sean that you have to check out click here. I see a Chrismas card in the making(Jess!)
New equipment additions
We've recently added another new squat rack, 55lb and 36lb kettlebells, a second dumbbell rack, heavy duty shelving and a few hundred pounds of olympic plates and dummbells. Paul made two really nice 20" plyo boxes that seem indestructible. He plans on making at least one more soon. We ordered two new sets of gymnastic rings and plan to buy one or two more high quality olympic barbells in the next week or so. If you have any suggestions on what you'd like to see us add in the future, just let one of us know.
CF Cleveland Trainers - email addresses
I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.
Club 3000 competition
It looks like Katie will finish first with 3000 reps of overhead squats. If you hadn't noticed, she is just a little competitive. I believe she's going to put a new spin on the competition for October, stay tuned.
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 in addition to any reps that may be included in daily workouts. 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. Post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
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 people (5 max) 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'! There are several recommendations on my LinkedIn page if you care to check them out.
Another evening program will begin in early November, on Tuesday and Thursday evenings at 7:15pm 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. Two of the five spots are already spoken for.
That's all for now, see the old stuff below.
Regards,
BR 440-915-7856 (Cell & Text)
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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.
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, http://www.crossfitcleveland.com/
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.
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
Wednesday, September 24, 2008
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