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)

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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

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We hope to see you soon.