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)

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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.

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.