CrossFit Cleveland fitness news & updates 12/3008

We hope all of you are enjoying this holiday season. Thanks to all of you who have helped make our first year a success. Our best to you and your family in 2009.

Many of you have expressed an interest in learning more about the Zone Diet. It's the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes.

Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.

Staci and I will be sharing our Zone ideas and tips starting next month. Paul and Nancy are also very knowledgable on the subject so please don't be shy about asking questions to any of us. If you are curious and want to learn more right now, here is a link to an article about the Zone Wellness Pyramid on the official Zone Diet website. There is a ton of free information on this site, so there is no need for you to buy a book.

Another great resource is the CrossFit Journal Issue 21, free for download here. More on the Zone next week.


Here is what you'll find this week

. Holiday hours
. Executive Fitness Starter Program starts next Tuesday 1/6
. Membership Changes for '09
. Katie wins the Club 3000 Competition
. New time for CrossFit Beginner Classes. Member Spotlight - Pat Graham

Now is a good time to join and lock in today's membership rates - they go up for new people joining after January 1st. Existing member's rates do not change.

As usual, we have a free basic intro class every Saturday morning at 9:00am. Everyone is welcome, just please don't be late.


Holiday Hours

We will be open Wednesday morning from 5:30am-7:00am and closed Wednesday evening and Thursday for the holiday. We'll resume our normal schedule Friday bright and early. See our CrossFit Workout Schedule page for all times.


New Executive Fitness Programs start next Tuesday 1/6

Another evening Starter Program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot.

The Intermediate Program starting 1/6/09 is full. Thanks!

Membership changes in January (nothing changes for current members)

If you haven't joined our crew yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.


Club 3000 competition

Katie Rawlings won the competion for December - finishing her 3000 squats yesterday. For those of you who haven't heard, Katie's been on the Zone Diet for a month now. My guess is that she would have finished over a week ago if it were not for all the holiday distractions. We can't wait to tell you what she picked for January! You might want to get on the Zone now if you want to keep up with her next month.

New CrossFit Beginner classes on Wednesday evenings

Resuming January 7th, we'll have new CrossFit beginner classes every Wednesday at 7:00pm (Note New Time). These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.


This month's Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.


That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

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.


CrossFit Cleveland video promo on our website

Stewart Ryan has been working on this promotional video for months and it's almost ready. This is not the final version, but I posted in on our website anyway.

Thanks to everyone who gave testimonials in the vid, especially Sean, Katie, Jessica, Michael and Amy. I don't mean to leave anyone out since everyone was terrific. However, Mr. Graham "stole the show" . He may become a Crossfit video legend with his closing comment, watch it all here on the CrossFit Cleveland home page. The final 'cleaned-up' version will be posted soon.


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.

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.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, 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

CrossFit Cleveland fitness news & updates 12/22/08

Staci, Nancy, Paul and I wish all of you a happy holiday season and prosperous New Year. Thanks to all of you who have helped us during our our first year. We look forward to many more years helping you meet and exceed your fitness goals.

We'll be in the gym Tuesday evening and Wednesday morning for those who want to get in a little more sweat before Christmas or stop by to pick up a Holiday gift Card or a CF Cleveland hoodie or t-shirt.

We will be closed on Wednesday evening and Christmas Day 12/25 this week. We'll resume our normal schedule Friday bright and early. See our Workout Schedule and Location page on our website for all times.

If you happen to be active on any of the following social networks, please feel free to connect with me. You'll be able to connect with many members of the CrossFit Cleveland community on one or all of these sites. Happy Holidays!

Connect with Bill Russell on Facebook

Follow Bill_Russell on Twitter

Bill Russell's Linkedin profile

Best Regards,

BR
440-915-7856 (Cell & Text)

CrossFit Cleveland fitness news & updates 12/18/08

Staci and I have completed our first full month strictly following the Zone Diet. Well, the drinker's strict version of the diet anyway. Eating 'In the Zone' is all about proper proportions and has proven to be one of the most effective plans for active people. I've been doing it for the past year on a half-assed basis until last month. We'll be writing more about our progress starting in January. Staci and I have different goals but we are both seeing positive results. More to come.

Here is what you'll find this week

. New promotional video now on our website
. Holiday hours
. Executive Fitness Program starts 1/6
. New time for CrossFit Beginner Classes
. Member Spotlight - Pat Graham
. Hoodies, Holiday Gift Cards and Membership Changes for '09

Now is a good time to join and lock in today's membership rates - they go up in for new people joining after January 1st. Existing member's rates do not change.

As usual, we have a free basic intro class every Saturday morning at 9:00am. Everyone is welcome, just please don't be late.


CrossFit Cleveland video promo on our website

Stewart Ryan has been working on this promotional video for months and it's almost ready. This is not the final version, but I posted in on our website anyway.

Thanks to everyone who gave testimonials in the vid, especially Sean, Katie, Jessica, Michael and Amy. I don't mean to leave anyone out since everyone was terrific. However, Mr. Graham "stole the show" . He may become a Crossfit video legend with his closing comment, watch it all here on the CrossFit Cleveland home page. The final 'cleaned-up' version will be posted soon.

Holiday Hours

We will be closed on Christmas Day 12/25 and New Year's Day 1/1.

We will be open mornings on the 'Eves" 12/24 and 12/31, but closed in the evenings on the "Eves". In other words, we're open in the morning the next two Wednesdays but not in the evenings. Call or email me if you're confused!


New Executive Fitness Programs start in January

Another evening Starter Program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot.

The Intermediate Program starting 1/6/09 is full. Thanks!


New CrossFit Beginner classes on Wednesday evenings

Resuming January 7th, we'll have new CrossFit beginner classes every Wednesday at 7:00pm (Note New Time). These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.


This month's Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.

Hopefully the lastest batch will be here in time for Christmas - you would not believe what a nutcase our shirt guy is.

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Club 3000 for this December - 3000 squats, any and all types. All reps must be below parallel, so two half squats do not equal one. As always, reps included in the workout do not count. Warm-up and cool down reps DO count. Oh yeah,
they also must be performed in the gym to count.

Mix them up any way you choose - air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease of your hip below the top of your knee and then stand to full hip extension, it counts. Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

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.


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.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, 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

CrossFit Cleveland fitness news & updates 12/10/08

Starting in January I plan to change the mix of these emails. There will be more fitness and nutrition tips and less ramblings from yours truly. I'm also going to stop asking you to 'come check us out" every week. I'll keep you updated on schedules and new events of course, but without repeatedly asking you to show up. If you are serious about getting in better shape, put on your big girl panties and walk through our door. What we do works and we have dozens of real live people to prove it.

When you come in you'll see that we don't give you high pressure sales pitches like you get at the big chain gyms. If you like what we do, you can come back for more. If you don't like it, you won't be pressured to sign up for anything. If you aren't serious about training with us and getting fit we don't want your money. Really.

To those of you who have been coming and helping make our gym a success, we are most thankful. Staci, Nancy, Paul and I all look forward to helping you achieve your fitness goals in 2009 and beyond.

Here is what you'll find this week

. Draft of our new video promo/commercial, it's almost done
. 1st Anniversary Open House a success -- Thanks! (Pics and Video)
. Two new Executive Fitness Programs start in January . New beginner classes start tonight.
. Member Spotlight - Pat Graham
. Hoodies, Holiday Gift Cards and Membership Changes for '09
. This month's Club 3000 competition

As usual, we have a free basic intro class every Saturday morning at 9:00am. Everyone is welcome, just please don't be late.


CrossFit Cleveland video promo in the works

Here is a taste of what we do. Stewart Ryan has been working on this promotional video for months and it's almost ready. This is not the final version but we're getting close. I wanted to give everyone a sneak peak - please excuse a few glitches and blurry frames.

Pat Graham may become a Crossfit video legend with his closing comment, watch it all here --> CrossFit Cleveland video promo

1st Anniversary Open House a success - Thanks to you

Thanks to everyone who came to our Anniversary Open House and the Fight Gone Bad Workout last Wednesday evening. We had 40+ people, plus many more who could not attend but who sent their best wishes. We hope to see all of you next year for anniversary gig #2.

Sean posted a great video of the workout on Facebook and I added a few photos on our website. You can get to both by clicking here--> CrossFit Cleveland Pics and Videos page.


New Executive Fitness Program start in January

Another evening Starter Program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot. Two of the five spots are already spoken for.

I've been asked to have another evening Intermediate Program starting in January in addition to the Starter group. Four of the five spots are already reserved. If you want to be the fifth person, please let me know asap and I will give you more details.


New CrossFit Beginner classes on Wednesday evenings

Starting tonight December 10th, we'll have new CrossFit beginner classes every Wednesday at 7:30pm. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.


This month's Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front. Stop in and pick up yours before they sell out.

**** Staci is placing another order this Friday 12/12 to be delivered before the holidays. You can email her at staci@crossfitcleveland.com

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Club 3000 for this December - 3000 squats, any and all types. All reps must be below parallel, so two half squats do not equal one. As always, reps included in the workout do not count. Warm-up and cool down reps DO count. Oh yeah,
they also must be performed in the gym to count.

Mix them up any way you choose - air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease of your hip below the top of your knee and then stand to full hip extension, it counts. Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

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.


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.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, 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.

CrossFit Cleveland fitness news & updates 12/02/08

Please try to stop by tomorrow evening and help us celebrate our first anniversary. I have the details below. Also, don't forget about our holiday punch cards. Staci says they make great birthday, Christmas and Hanukah gifts.

Here is what you'll find this week

. 1st Anniversary Open House December 3rd - You're invited!
. New Executive Fitness Starter Program starts Jan. 6th. Two members attend CrossFit Certification in Columbus. New beginner classes start next week.
. Member Spotlight - Pat Graham
. Hoodies, Gift Cards and Membership Changes for '09
. This month's Club 3000 competition

As usual, you can learn more about what we do by coming to our free basic intro class every Saturday morning at 9:00am. Come give it a try.


1st Anniversary Open House - Wednesday December 3rd

We officially opened the gym last December and are celebrating our 1 year anniversary by holding an Open House tomorrow, Wednesday December 3rd. We appreciate all the support from everyone this past year. Please join us for light hors d'oeuvres and beverages from 6:30pm to 8:00pm at the gym at 17140 Madison Avenue in Lakewood. We might also have a few surprises in store for you so don't miss out. Everyone is welcome, not just members. If you've been lurking, this is a perfect time to stop in and finally meet us. There will be a one group workout for members that night starting at 5:35pm. We will be doing a full-on Fight Gone Bad, don't miss it.

Everyone is welcome to show up a little early to watch our members do the Fight Gone Bad workout. The Open House will start at 6:30pm.

I have a picture of our group from early summer 2007 on our home page. See if you recognize anyone, click here-> CrossFit Cleveland summer workouts


New Executive Fitness Starter Program starts Jan. 6th

Another evening program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserve your spot. One of the five spots is already taken.

Two members attend CrossFit Certification in Columbus

Katie R. and Scott M. completed their CrossFit Level I certifications last month in Columbus. They spent most of their time in lectures and group drills, but they also participated in a grueling workout each day. Katie smoked the field in the first day's "Fran" workout and did about a million burpees on day 2. Scott displayed his impressive abilities pretty much the entire weekend. Congrats to both of them.


New CrossFit Beginner classes on Wednesday evenings

Starting December 10th, we'll have new CrossFit beginner classes at 7:30pm every Wednesday evening. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.


This month's Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front. Stop in and pick up yours before they sell out.

Staci is placing another order before the holidays. You can email her at staci@crossfitcleveland.com

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Jason reached 3000 first to become the official winner for November.

Club 3000 for this December - 3000 squats, any and all types. All reps must be below parallel, so two half squats do not equal one. As always, reps included in the workout do not count. Warm-up and cool down reps DO count. Oh yeah,
they also must be performed in the gym to count.

Mix them up any way you choose - air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease of your hip below the top of your knee and then stand to full hip extension, it counts. Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

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.


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.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, 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.

CrossFit Cleveland fitness news & updates 11/25/08

We have one reminder and two new items this week along with a bunch of other reminder stuff. Don't miss anything. Also, don't forget about the holiday punch cards, they make great birthday, Christmas and Hanukah gifts.

. 1st Anniversary Open House December 3rd - You're invited!
. Holiday Hours this week
. New beginner classes

As usual, you can check us out by coming to our free basic intro class every Saturday morning at 9:00am. Come give it a try.


1st Anniversary Open House December 3rd (reminder)

We officially opened the gym last December and are celebrating our 1 year anniversary by holding an Open House on Wednesday December 3rd. We appreciate all the support from everyone this past year. Please join us for light hors d'oeuvres and beverages from 6:30pm to 8:00pm at the gym at 17140 Madison Avenue in Lakewood. We might also have a few surprises in store for you so don't miss out. Everyone is welcome, not just members. If you've been lurking, this is a perfect time to stop in and finally meet us. There will be a one group workout for members that night starting at 5:35pm. We will be doing a full-on Fight Gone Bad, don't miss it.

Everyone is welcome to show up a little early to watch our members do the Fight Gone Bad workout. The Open House will start at 6:30pm.


Holiday Hours for Thanksgiving week

Only two changes to the normal schedule for this week. First, Wednesday evening(11/26) we will have just one start time for the group workout. Doors open at 6:00pm for members to warm-up and the workout starts at 6:30pm sharp. Late arrivals will not be able to join the class in progress so be early. Second, we are closed on Thursday. Our regular schedule resumes first thing Friday morning.

Happy Thanksgiving.


New CrossFit Beginner classes on Wednesday evenings

Starting December 10th, we'll have new CrossFit beginner classes at 7:30pm every Wednesday evening. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.



Updated Winter Hours for workouts

We've added set starting times for workouts this winter. The hours are listed on our CrossFit Cleveland website's Schedule page as well as in this PDF file that you can download and print.


Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front. Stop in and pick up yours before they sell out.

Sean's blog on our MySpace page

Sean maintains our MySpace page for us, mainly because I'm too old to get it. He writes a blog entry a few times a month giving his thoughts and perspectives on his Crossfit training. Check it out, he's much more interesting than I am. Click here for CrossFit Cleveland Blog on MySpace


Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Jason reached 3000 late last week to become the official winner this month. It's not to late to jump on board and see how you can finish the month! We'll announce the December challenge next week.

Paul and Nancy selected three exercises this month- pullups, walking lunges and double unders. 1000 reps of each for a total of 3000 for the month. You can do them at the gym, at home, at work or anywhere you want. As always, you don't count reps performed in that day's posted workout. Warm-up and cool down reps DO count.

Pullups can be dead hang, kipping, ring rows or band-assisted to match your skill level. Each step counts as one rep for lunges. See one of us if you need help with the double unders.
Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

CrossFit Cleveland in the media

Paul got a great write-up in the Plain Dealer this month, along with a short video on their website. I posted a link to the video and article on our CrossFit Cleveland website here. Thanks Paul!

If you didn't get a chance last week, please take a minute and cast a vote for us on the FOX8 News website for the best gym in Cleveland. Crossfit Cleveland - Best gym.
Whether you've been to one of our free workouts, come all the time, or are still just lurking in the shadows, we'd really appreciate your vote. It's time more Clevelanders knew about CrossFit. Also, please forward this link to your friends, post it on your spaceyface page, and wherever else you can think of, thanks.
Both John Gilbert and Pat Graham nominated us in the running, thanks guys!

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.

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.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, 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.

CrossFit Cleveland fitness news & updates 11/19/08

We have a few new items this week, don't miss them.

. 1st Anniversary Open House December 3rd - You're invited!
. Updated winter hours
. Member spotlight - Pat Graham
. New hoodies and shirts are in
. Sean's blog on MySpace

As usual, you can check us out by coming to our free basic intro class on Saturday morning at 9:00am. Come give it a try.


1st Anniversary Open House December 3rd

We officially opened the gym last December and are celebrating our 1 year anniversary by holding an Open House on Wednesday December 3rd. We appreciate all the support from everyone this past year. Please join us for light hors d'oeuvres and beverages from 6:30pm to 8:00pm at the gym at 17140 Madison Avenue in Lakewood. We might also have a few surprises in store for you so don't miss out. Everyone is welcome, not just members. If you've been lurking, this is a perfect time to stop in and finally meet us. There will be a single workout for members that night at 5:35pm. Everyone is welcome to show up a little early to watch what they do. The Open House will start at 6:30pm following the member's workout.


Updated Winter Hours for workouts

We've added set starting times for workouts this winter. The hours are listed on our CrossFit Cleveland website's Schedule page as well as in this PDF file that you can download and print.


Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front. Stop in and pick up yours before they sell out.

Sean's blog on our MySpace page

Sean maintains our MySpace page for us, mainly because I'm too old to get it. He writes a blog entry a few times a month giving his thoughts and perspectives on his Crossfit training. Check it out, he's much more interesting than I am. Click here for CrossFit Cleveland Blog on MySpace


Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Katie and Jason is fast approaching their target of 3000 reps this month. It's not to late to jump on board!

Paul and Nancy selected three exercises this month- pullups, walking lunges and double unders. 1000 reps of each for a total of 3000 for the month. You can do them at the gym, at home, at work or anywhere you want. As always, you don't count reps performed in that day's posted workout. Warm-up and cool down reps DO count.

Pullups can be dead hang, kipping, ring rows or band-assisted to match your skill level. Each step counts as one rep for lunges. See one of us if you need help with the double unders.
Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

CrossFit Cleveland in the media

Paul got a great write-up in the Plain Dealer this month, along with a short video on their website. I posted a link to the video and article on our CrossFit Cleveland website here. Thanks Paul!

If you didn't get a chance last week, please take a minute and cast a vote for us on the FOX8 News website for the best gym in Cleveland. Crossfit Cleveland - Best gym.
Whether you've been to one of our free workouts, come all the time, or are still just lurking in the shadows, we'd really appreciate your vote. It's time more Clevelanders knew about CrossFit. Also, please forward this link to your friends, post it on your spaceyface page, and wherever else you can think of, thanks.
Both John Gilbert and Pat Graham nominated us in the running, thanks guys!

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.

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.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, 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.

CrossFit Cleveland fitness news & updates 11/06/08

We have our first baby in the CrossFit Cleveland family. Congratulations to John and Stacy G. who recently became the proud parents of little Molly Brigid. Check out her photo sporting CF Cleveland apparrel here--> she a beatiful little girl.

You can meet John early in the mornings at the gym. Stop in and see all of the early morning crew every Monday, Wednesday and Friday. I hear they're also in on Tuesday and Thursday mornings, but check with Paul and Nancy each week to confirm times. As usual, you can check us out by coming to our free basic intro class on Saturday morning at 9:00am. Come give it a try.

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Caption Contest winner

We didn't have a lot of entries in the caption contest for Sean's sweat angel photo, but we have a winner. It happens to be Sean himself. Check out the post on the CF Cleveland website to see which entry won. If you're not a movie buff or an avid CrossFitter, you might not get it.

BTW- I had more entries via email but none were suitable for public consumption!

If you didn't win, you can still by a t-shirt for 15 bucks.


Hoodies and Long-Sleeve T-Shirts

We are ordering hoodies and long sleeve t-shirts with the new logo this week. Staci will be sending out a separate email tomorrow after we finalize the details. You'll be able to pick your size and color. Please respond to that message if you want in on the initial order.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

No one hit the 3000 mark last month doing ring pushups and sommersaults, but we did have a few people give it a good try. No winner means this month's choice goes back to the house. (that means us).

Paul and Nancy selected three exercises this month- pullups, walking lunges and double unders. 1000 reps of each for a total of 3000 for the month. You can do them at the gym, at home, at work or anywhere you want. As always, you don't count reps performed in that day's posted workout. Warm-up and cool down reps DO count.

Pullups can be dead hang, kipping, ring rows or band-assisted to match your skill level. Each step counts as one rep for lunges. See one of us if you need help with the double unders.
Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.


Member Spotlight - 1st one next week!

(Sorry, I didn't get all the info I need so we'll start this next week)

We'll be adding a Member Spotlight every month in this email newsletter highlighting some of our more interesting members. It will include information like where they live and what they do for a living, why they workout with us, what they're good at, what they suck at, which of us trainers they hate the most, stuff like that. Maybe even post-workout pictures. Nominate someone to be on the list, and let me know why! Click reply right now and tell me who first comes to your mind.

That's all for now, see the old stuff below.
Regards,
BR 440-915-7856 (Cell & Text)

========================================

CrossFit Cleveland in the media

Paul got a great write-up in the Plain Dealer this month, along with a short video on their website. I posted a link to the video and article on our CrossFit Cleveland website here. Thanks Paul!

If you didn't get a chance last week, please take a minute and cast a vote for us on the FOX8 News website for the best gym in Cleveland. Crossfit Cleveland - Best gym.
Whether you've been to one of our free workouts, come all the time, or are still just lurking in the shadows, we'd really appreciate your vote. It's time more Clevelanders knew about CrossFit. Also, please forward this link to your friends, post it on your spaceyface page, and wherever else you can think of, thanks.
Both John Gilbert and Pat Graham nominated us in the running, thanks guys!

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.

Sean's caption contest

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.
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.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, 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.

CrossFit Cleveland fitness news & updates 10/30/08

Here's a chance for a jump start on your annual resolution to get in better shape, not to mention help burn those extra holiday calories that are bound to add up. We have another Executive Fitness Starter Program beginning Tuesday at 7:30pm. It is for people who have realized that they don't know how to get back into shape on their own. It happens to the best of us!

The program runs for 6 week for a total of 18 sessions. Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. Sessions run for about one hour, group size is limited to 5 people and the cost is $249. Please contact me for more details and to reserve your spot. See down below my sig for more details on this program. Payment must be received to reserve your spot.

As usual, you can check us out by coming to our free basic intro class on Saturday morning at 9:00am. Come give it a try.

Check out a couple before and after pictures of Troy and Katie, new of the CrossFit Cleveland website.

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.


Member Spotlight - 1st one next week!

We'll be adding a Member Spotlight every month in this email newsletter highlighting some of our more interesting members. It will include information like where they live and what they do for a living, why they workout with us, what they're good at, what they suck at, which of us trainers they hate the most, stuff like that. Maybe even post-workout pictures. Nominate someone to be on the list, and let me know why! Click reply right now and tell me who first comes to your mind.

Club 3000 competition

We're waiting to see who finishes with the most reps of ring pushups and sommersaults this month. I doubt anyone will hit 3000, so I guess the winner will be the peron with the most reps. You've got about 30 hours left if you're still up for the challenge.

Do them in any combination, just get to 3000. The sommersaults can be forward or backward, traditional, shoulder rolls or even dive rolls -- just as long as your feet go over your head and you come up the other side! See one of the trainers for help scaling ring pushups to fit your fitness level. Oh, One more thing - she said all reps have to be done at the gym, our gym, and you don't count reps that happen to be in that day's posted workout.
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.

I'll announce the winner of the caption contest as soon as I confir with my partners. If you didn't win, you can still by a t-shirt for 15 bucks.

That's all for now, see the old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

CrossFit Cleveland in the media

Paul got a great write-up in the Plain Dealer this month, along with a short video on their website. I posted a link to the video and article on our CrossFit Cleveland website here. Thanks Paul!

If you didn't get a chance last week, please take a minute and cast a vote for us on the FOX8 News website for the best gym in Cleveland. Crossfit Cleveland - Best gym.
Whether you've been to one of our free workouts, come all the time, or are still just lurking in the shadows, we'd really appreciate your vote. It's time more Clevelanders knew about CrossFit. Also, please forward this link to your friends, post it on your spaceyface page, and wherever else you can think of, thanks.
Both John Gilbert and Pat Graham nominated us in the running, thanks guys!

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.

Sean's caption contest

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.
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.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, 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.

CrossFit Cleveland fitness news & updates 10/24/08

Paul and Nancy have the new CrossFit Kids promotional video on the web. Here is the link to Youtube. I'll have it posted on our website asap. You can visit the CrossFit Cleveland Kids website for more information on the program. Thanks to Stewart for all of his hard work on the production.

We'll have another video ready next month highlighting the adult CrossFit training at our facility. It will contain what might become one of the most famous CrossFit quotes of all time, spoken by our own Pat Graham. Stay tuned.

Saturday 10/25/08 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 summer is over. The Free Basic Intro Class will remain at 9:00am. Please be on time for the free class, late comers will not be able to join a class already underway.


Member Spotlight

We'll be adding a Member Spotlight every month in this email newsletter highlighting some of our more interesting members. It will include information like where they live and what they do for a living, why they workout with us, what they're good at, what they suck at, which of us trainers they hate the most, stuff like that. Maybe even post-workout pictures. Nominate someone to be on the list, and let me know why! Click reply right now and tell me who first comes to your mind.

One spot left for the next Executive Fitness Starter Program

The next group starts on 11/4, Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The 6-week, 18 session program costs $249. Please contact me for more details and to reserve your spot. See down below my sig for more details on this program.

Come watch our latest Intermediate group do their 'final day' workout tomorrow morning at 7:30am, you won't believe what they are able to do these days.

Club 3000 competition

Katie picked ring pushups AND sommersaults for October. She has never been so unpopular around here! Her choice has proven to be quite a challenge. Let's see who wins. My five is still on Mr. Kufel, and it may be in jeopardy!

Do them in any combination, just get to 3000. The sommersaults can be forward or backward, traditional, shoulder rolls or even dive rolls -- just as long as your feet go over your head and you come up the other side! See one of the trainers for help scaling ring pushups to fit your fitness level. Oh, One more thing - she said all reps have to be done at the gym, our gym, and you don't count reps that happen to be in that day's posted workout.

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.

It's the last week to enter the caption contest, see down below for details if you missed it earlier.

That's all for now, see the old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

========================================

CrossFit Cleveland in the media

Paul got a great write-up in the Plain Dealer this month, along with a short video on their website. I posted a link to the video and article on our CrossFit Cleveland website here. Thanks Paul!

If you didn't get a chance last week, please take a minute and cast a vote for us on the FOX8 News website for the best gym in Cleveland. Crossfit Cleveland - Best gym.
Whether you've been to one of our free workouts, come all the time, or are still just lurking in the shadows, we'd really appreciate your vote. It's time more Clevelanders knew about CrossFit. Also, please forward this link to your friends, post it on your spaceyface page, and wherever else you can think of, thanks.
Both John Gilbert and Pat Graham nominated us in the running, thanks guys!

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.

Sean's caption contest

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.
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.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, 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.