CrossFit News and Updates - 08/13/10

I'll keep it short and sweet this week, but I need to let you in on a few things and remind you about the picnic this Sunday along with showing you a video of what really happened during Kate's obstacle course trial (see link below). Most of you missed her, but Dr. Amy stopped in to visit this week. She was in from Chicago to see the BNL concert and dropped in for a workout. Speaking of past members who have moved out of sunny Cleveland, Sean Kufel is in town visiting and will be at the gym tomorrow morning. Get there and go head to head with him - I have a great CF "Girl" workout in store for those who dare. FYI - We will be resuming our Hapkido/MMA training in the early fall.  Its looking like Hapkido on Monday and Wednesday evenings and Saturday mornings plus Jujitsu and ground grappling two or three mornings a week. We will have black belt instructors for weekly classes as well as guest instructors for specialty seminars and workshops. We'll post additional details soon.  Please let me know if you have any interest so I can better plan the schedule. If you have a specialty and are interested in teaching, please met me know.     Crossfit Executive Fitness Program - new dates for September   We have four new group times beginning next month for the CrossFit Executive Fitness Starter Program.  You can get all the details here on our website, Crossfit Executive Fitness      CrossFit Summer Picnic this Sunday 8/15/10   Kim Williams has quite an event on tap for us all this Sunday August 15th at her home in Berlin Heights.  Kim works out with us in the evenings as well as belonging to Nick Strazar's CrossFit Box. She has invited CrossFit Cleveland members to join the CrossFit Box members for a cookout and Obstacle Course Challenge in her backyard.    Yes, I said Obstacle Course Challenge.  Kim and her husband have a full-on land of crazy shit constructed in their backyard, surrounded by hundreds of acres of farmland. There is a wall to scale, 20 feet of bars to swing across, a rope wall to climb, hurdles to hurdle and a few other objects guaranteed to test your mettle. Competition is optional, fun is mandatory.  I posted a video of Kate Rawlings scaling the rope wall, but here is what really happened.  It's a must watch. Kate's infamous dismount Here are the details:   When: Sunday August 15, 2010 from 11:00am to 4:00pm   Where: 9703 Reiger Road, Berlin Heights, OH 44814   What:  Crossfit Picnic and Obstacle Course Challenge, along with volleyball, corn hole and other picnic activities   What to bring:  bring a side dish to share and your favorite beverage.  We will be providing burgers, grilled chicken and non-alcoholic beverages. You are welcome to bring your own items to throw on the grill if burgers or chicken aren't your thing.   Who: all are invited, but please R.S.V.P. so we can have the right amount of food.   CrossFit Cleveland folks R.S.V.P. to me at bill@crossfitcleveland.com or write your name on the sign-up board at the gym.  Members of other CrossFit gyms should R.S.V.P. at their gym or directly to Kim. Evening Waiting List removed this month We have opened up a few new times slots and had several members switch out of the evening workouts so now there is room for a handful of new members to attend the  5:00pm, 5:30pm, 6:00pm and 6:30pm workouts.  If you have joined in the recent past and had been subject to the evening wait list, you are now able to attend any of our morning or evening workouts. Thanks.   We are getting closer to having new larger digs right here in Lakewood.  We'll announce the details once they are finalized. Thanks to everyone for helping us grow this fantastic community. Jim Kukral's new book is out, ATTENTION! Jim Kukral, one of our Executive Fitness Program veterans, has just published his first book titled Attention! this book will make you money. If you want to read a book chocked full of money making ideas, strategies and tips on using free and low-cost on-line services to grow your business, this is the one for you.  I will be giving away a free copy of Jim's book tomorrow, Saturday 8/14/10, at the gym.  Jim was kind enough to include CrossFit Cleveland in his book, telling how he was motivated to sign up for our Executive Fitness Program after watching our online video, "What is CrossFit"  Just tell us how you found us and why you joined Crossfit.  The person with the most interesting answer wins the book. Jim is a web marketer & business web coach, speaker, long-time award-winning blogger, customer evangelist, writer, online monetization expert, and well, a bunch of other things. Jim Kukral has experienced just about everything web related you can think of. That's why Jim has become one of the Industry's most sought after consultants and public speakers. You can get more info and order your copy at Attention! this book will make you money Patrick Flannery approved as a new Crossfit Affiliate Our very own Patrick Flannery has been approved as a CrossFit Affiliate, Great Lakes CrossFit has been hatched.  Staci and I will be working closely with Patrick as he makes his entrepreneurial debut as the owner of his own CrossFit gym.  He will be opening a rather large facility in an eastern suburb this fall, hopefully soon after Labor Day.  We plan on having some reciprocal membership privileges between Great Lakes CrossFit and Crossfit Cleveland to benefit our members who work on one side and live on the other side of the bridge.  The "Crossfit Passport" seems to be a logical name! More details to follow as they unfold.   Patrick is highly motivated and extremely passionate about CrossFit training.  We are certain he will be a smashing success. CF Cleveland's Organic Produce Co-Op - every Wednesday Staci and Tricia go down to the Cleveland Food Terminal every Wednesday and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday of each week. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page. Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News and Updates - 07/29/10

It's been a while since our last newsletter and a whole lot has happened since. Staci and I enjoyed a nice vacation earlier this month while Kate Rawlings and Patrick ran the gym along with help from a few of our certified members. Thanks to everyone for helping them hold down the fort.  Then, of course, we took the trip to California to witness Kate Rawlings' spectacular performance in the 2010 CrossFit Games.  She did really well pitted against the best CrossFitters on the planet.  We're all very proud and excited for Kate. You can watch tons of archive video on the Crossfit Games website   Now it's back to the everday fun of running a Crossfit gym, helping other get in the best shape imaginable.  That's what Crossfit is really about. The Games are great, but they're really reserved for a select few.  The widespread appeal of Crossfit is due to the fact that anyone can do the workouts and everyone will see results, if they put in the effort.  You don't have to care about being better than anyone else, but you should care about being better than you were yesterday.     Crossfit Executive Fitness Program - new dates for September   We have four new group times beginning next month for the CrossFit Executive Fitness Starter Program.  You can get all the details here on our website, Crossfit Executive Fitness      CrossFit Summer Picnic Planned   Kim Williams has quite an event on tap for us all on Sunday August 15th at her home in Berlin Heights.  Kim works out with us in the evenings as well as belonging to Nick Strazar's CrossFit Box. She has invited CrossFit Cleveland members to join the CrossFit Box members for a cookout and Obstacle Course Challenge in her backyard.    Yes, I said Obstacle Course Challenge.  Kim and her husband have a full-on land of crazy shit constructed in their backyard, surrounded by hundreds of acres of farmland. There is a wall to scale, 20 feet of bars to swing across, a rope wall to climb, hurdles to hurdle and a few other objects guaranteed to test your mettle. Competition is optional, fun is mandatory.  Here are the details:   When: Sunday August 15, 2010 from 11:00am to 4:00pm   Where: 9703 Reiger Road, Berlin Heights, OH 44814   What:  Crossfit Picnic and Obstacle Course Challenge, along with volleyball, corn hole and other picnic activities   What to bring:  bring a side dish to share and your favorite beverage.  We will be providing burgers, grilled chicken and non-alcoholic beverages. You are welcome to bring your own items to throw on the grill if burgers or chicken aren't your thing.   Who: all are invited, but please R.S.V.P. so we can have the right amount of food.   CrossFit Cleveland folks R.S.V.P. to me at bill@crossfitcleveland.com or write your name on the sign-up board at the gym.  Members of other CrossFit gyms should R.S.V.P. at their gym or directly to Kim.   Here is a video of Kate taking on part of the Obstacle Course last month while prepping for the Games. Kate Rawlings as Spider Woman Jillian earns her CrossFit Level I trainer certification Jillian Neimeister traveled to the Chicago area after returning home from the CrossFit Games to attend her CrossFit Level One Certification Seminar. Jillian started training in our CrossFit Executive Fitness Program back in the summer of 2009, after a two year stint reading these email newsletters.   She told me she needed someone to kick her ass back in shape, and that is exactly what we did. I think she fell in love with CrossFit the day she realized that she is by far the strongest woman in our gym. Her deadlift is at least 100lbs. more than the next highest record, and higher than 80+% of our men. Jillian went to Columbus in March to compete in the CrossFit Games Sectional Qualifier. She did not make the cut this year but she did performed all of the workouts without modification, which is very impressive especially considering she was a first year CrossFitter. My money is on her to make it to Regionals in 2011.   Congrats to Jillian, we'll see if we can put her to work soon! Patrick Flannery approved as a new Crossfit Affiliate Our very own Patrick Flannery has been approved as a CrossFit Affiliate, Great Lakes CrossFit has been hatched.  Staci and I will be working closely with Patrick as he makes his entrepreneurial debut as the owner of his own CrossFit gym.  He will be opening a rather large facility in an eastern suburb this fall, hopefully soon after Labor Day.  We plan on having some reciprocal membership privileges between Great Lakes CrossFit and Crossfit Cleveland to benefit our members who work on one side and live on the other side of the bridge.  The "Crossfit Passport" seems to be a logical name! More details to follow as they unfold.   Patrick is highly motivated and extremely passionate about CrossFit training.  We are certain he will be a smashing success. Membership Waiting List for 5:00P.M. & later workouts We're still at capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.     *** Please note, current members who joined prior to the wait list are able to attend any workouts they choose as long as their membership remains current.  It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.   We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details.  Thanks to everyone for helping us grow this fantastic community. CF Cleveland's Organic Produce Co-Op - every Wednesday Staci and Tricia go down to the Cleveland Food Terminal every Wednesday and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday of each week. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page. Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News and Updates - 06/24/10

Please remember to join us to support Kate Rawlings on Monday June 28th from 7:00pm-11:00pm at our Guest Bartending Party at Around the Corner in Lakewood. We would very much appreciate it if you could attend and help spread the word.  You can see more details below along with a few new videos of Kate and her training partners during their workouts.   Someone asked me recently what types of people are competing in the CrossFit Games, are they bodybuilders, marathon runners, power lifters, tri-athletes or those people who do P90x?  The short answer to that question is 'no'.  They happen to be the fittest people on the planet, who can all run and row and climb and bike and lift and squat and clean and jerk and snatch and carry and jump and drag and push and pull and slam and roll and pound. Hell, they can even walk on their hands. And when Coach shouts 'go' they will stop at nothing in order to complete the task set before them.  They are elite level athletes and their sport is CrossFit.   Kate happens to be one of them.  Please join us to help celebrate her achievement and support her  trip to Los Angeles next month.   Who: You and your friends are all invited   What: Guest Bartending Fundraiser for Kate Rawlings   When: Monday June 28th from 7:00pm on   Where: Around the Corner Saloon, 18616-20 Detroit Ave. in Lakewood   Why: Help with Kate's costs to get to the CrossFit Games   How much: no charge to attend, just your food and drink tab. All tips will go to help pay for Kate's trip to the CrossFit games in July.   Staci has a "gold, silver & platinum buyer" at the event to pay cash for your unwanted/unused jewelry.  You know, like the 'cash for gold' commercials you see on T.V. Here's a chance for you to dig out some stuff from your drawers and get some cash for the evening.  Oh yeah, you could drop some of that loot in Kate's tip jar if you feel like it.   If you have a Facebook account, you can see more details and RSVP for this event here "Get Team Killer to the Games" I also have a post on our CrossFit Cleveland website. Kate also has a link on her blog, www.katerawlings.com, where you can make a donation and receive a special edition t-shirt and even become a sponsor and get your name on the shirts.   Here are a few videos of Kate's recent workouts and cool-down wods with her training partners.  You can view lots of pictures and videos on our CrossFit Cleveland Fan Page on Facebook, even if you don't have a Facebook account   CrossFit's Grace workout with Kate, Jillian, Wayne and Patrick Tabata Wall balls and pullups, with same motley crew Walking lunges in the range, cooldown while holding a weight plate overhead Patrick beating down Kate on the RRHS football field   Staci and I first met Kate when she started attending the free workouts we did in the Metroparks along with Paul and Nancy months before we opened the box in 2007.  Now she is in charge of training each morning at our gym. Kate is scheduled to attend a CrossFit Kids Certification this summer and plans on running her own CrossFit Kids program within our facility starting later this summer.   You can learn more about the Games on the official Crossfit Games site and read more about her journey on her blog, www.katerawlings.com   Membership Waiting List for 5:00P.M. & later workouts A few spots have opened up for July but we're still at capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.     I will contact people at the top of the list as new spots open.  Currently the waiting list to attend the evening workouts is approximately 4 to 6 weeks.   *** Please note, current members who joined prior to the wait list are able to attend any workouts they choose as long as their membership remains current.  It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.   We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details.  Thanks to everyone for helping us grow this fantastic community. CF Cleveland's Organic Produce Co-Op - every Wednesday Staci and Tricia go down to the Cleveland Food Terminal every Wednesday and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday of each week. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News and Updates - 06/18/10

Open up your calendar and mark yourself as busy the evening of Monday June 28th from 7:00pm on. We are holding a Guest Bartending Party at Around the Corner in Lakewood in honor of Kate Rawlings to help raise funds to get "Team Killer" to the CrossFit Games. We'll have many CrossFit folks behind the bars serving up drinks while Kate does burpees for $1 each! We would very much appreciate it if you could attend and help spread the word.   Staci arranged to have a "gold buyer" at the event to pay cash for your unwanted/unused jewelry.  You know, like the 'cash for gold' commercials you see on T.V. Here's a chance for you to dig out some stuff from your drawers and get some cash for the evening.  Oh yeah, you could drop some of that loot in Kate's tip jar if you feel like it.   If you have a Facebook account, you can see more details and RSVP for this event here "Get Team Killer to the Games" I also have a post on our CrossFit Cleveland website   Kate has been training with us from the very beginning, starting with the free workouts in the Metroparks long before we opened the box.  Now she is in charge of training each morning at our gym. Kate is scheduled to attend a CrossFit Kids Certification this summer and plans on running her own CrossFit Kids program within our facility starting later this summer   You can learn more about the Games on the official Crossfit Games site and read more about her journey on her blog, www.katerawlings.com   Have a slow afternoon? Here are a bunch of videos to kill some time.   Yesterday's afternoon crew rowing and mountain climbers - Thursday workout   Andrew's 135lb overhead squats from wednesday - Andrew 135lb OHS   How to do plank crawls - Plank Crawls   Don't just boycott BP, 86 them instead 86 BP Oil      The results from this week's workouts on the website, you can find them here on our CrossFit Workout of the Day Page.   You can find even more NEW pictures loaded on our CrossFit Cleveland Fan Page here.  You do not need to log in or have a Facebook account to view this page.     Learn more about the Crossfit Games. Patrick Flannery wants to open a new Crossfit box Some of you may have noticed Patrick taking on more of a teaching role at the gym lately.  That's because he intends on opening his own CrossFit gym in the future. He is gaining experience necessary for him to be successful in running his own business.  Staci and I are pleased to be able to help him in his quest.   Patrick will be helping run our gym in July, assisting Kate Rawlings while Staci and I are on vacation and by himself while we are all in California with Kate as she competes for the title of the "Fittest Woman on Earth" in the 2010 CrossFit Games.     Membership Waiting List for 5:00P.M. & later workouts We're still at capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.     *** Please note, current members who joined prior to the wait list are able to attend any workouts they choose as long as their membership remains current.  It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.   We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details.  Thanks to everyone for helping us grow this fantastic community. CF Cleveland's Organic Produce Co-Op - every Wednesday Staci and Tricia go down to the Cleveland Food Terminal every Wednesday and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday of each week. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website. Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page. That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page. Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News and Updates - 05/21/10

In case you haven't heard, we have big news about one of our own.  Kate Rawlings qualified to compete in the 2010 CrossFit Games to be held outside Los Angeles, CA this summer.  She is one of only 50 women in the world to qualify for this event.   A bunch of us traveled to Logan, OH two weekends ago to watch her compete in the CrossFit Central East Regional Qualifier put on by Rogue Fitness.  In addition to Staci, Jessie and myself, Kate's parents Bill and Rita, Wayne, Tricia, Ryan, Cassie, Jillian, Kevin and Larry turned out to cheer her on. Many others from the local affiliates Crossfit Legacy, CrossFit CLE and The CrossFit Box rooted her on as well.   Kate has been training with us from the very beginning, starting with the free workouts in the Metroparks long before we opened the box. Kate found us early on, as did Troy, Cassi and Scott. That was three years ago this month. You can read more about her journey on her blog, www.katerawlings.com   Have a slow afternoon? Here are a bunch of videos to kill some time.   Kate Rawlings - Day 1 Crossfit Regional Qualifier Kate Rawlings - Day 2 Crossfit Regional Qualifier Tire Flips from last Saturday's CrossFit Workout Justin doing one-arm tire flips -Look ma, one arm! Sue and Alison flipping the tire last night - girls flipping tires   I'm caught up posting the results from this week's workouts on the website, you can find them here on our CrossFit Workout of the Day Page.   You can find even more NEW pictures loaded on our CrossFit Cleveland Fan Page here.  You do not need to log in or have a Facebook account to view this page.     Learn more about the Crossfit Games. Memorial Day Workout - Revised schedule We will be open for one group workout at 9:00am on Memorial Day, Monday May 31st, 2010. For those of you die-hard CrossFitters, Kate Rawlings will be hosting this single WOD with doors opening at 9:00am.  Please be there on time or risk a chance at only being able to watch.   We will be open normal hours on Saturday May 29th, including the 11:00am Basic Intro Workout.   We wish all of you a safe and happy holiday and hope to see you often this summer. Membership Waiting List for 5:00P.M. & later workouts We're growing steadily and have reached capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.  Existing members will be able to attend any workouts they choose as long as their membership remains current.  It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.   We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details.  Thanks to everyone for helping us grow this fantastic community. CF Cleveland's Organic Produce Co-Op Staci and Tricia go down to the Cleveland Food Terminal every other week and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. The next trip will be the week of May 24th. Staci will announce the exact day by Monday. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.  Advocare products Staci and I are starting to get picked on for being 'crack' pushers. The fact is the Advocare products we're carrying really work and people are loving their results. Never before have we considered offering supplements because we never knew which brands worked and which were just scams. Advocare works.   Skip Chase of Mount Baker CrossFit, Olympic weightlifting coach Mike Burgener and Jeremy Thiel of CrossFit Central are all very respected members of the CrossFit community.  They are all big fans of Advocare products, mainly because they work. When we learned that these three guys were involved, we agreed to take a closer look. We feel it an obligation to bring our members anything that can improve their results. Advocare happens to fit in perfectly. Hardly a sell-out as some label it.   Many other top Crossfit gyms endorse and use Advocare products.  This stuff really helps, and everything comes with a 100% money-back guarantee. You can even bring back a completely empty container and tell us you didn't like it and you get your money back. That's a pretty impressive guarantee.   If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page. Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland

Crossfit News and Updates - 05/06/2010

CrossFit Cleveland May 6, 2010

I guess people do actually read this email because we had a whole bunch of people stop in last week and join. So many in fact that we have reached our capacity for the afternoon and evening workouts and are starting a P.M. workout waiting list for new members who join after today, 5/6/2010. You can see more details below.  Current members are still able to attend any of workout times, A.M. and P.M., as long as their membership does not lapse. Thanks to Ron and Dan for bringing us a couple big truck tires to flip and beat on with our new sledgehammers. We also just got over 500 sq. ft. of Zebra grappling mats. Everyone loves pictures so I posted a bunch of new workout photos on our CrossFit Cleveland Fan Page here.  You do not need to log in or have a Facebook account to view this page.     Closed Saturday May 8th    FYI - The gym will be closed Saturday May 8th as we travel to Logan, OH to support Kate Rawlings at the CrossFit Games Regional Qualifier. 30 men and 30 women will be competing to earn a place at the Crossfit Games competition in California this summer.  Only 3 men and 3 women will advance from this regional event.  Learn more about the Crossfit Games. Membership Waiting List for P.M. workouts We're growing steadily and have reached capacity during the afternoon/evening workouts. We have started a waiting list for new members (who join after today) who wish to attend the P.M. workouts. New members are able to attend any of the morning workouts and will be placed on a waiting list for attending P.M. workouts until a spot opens for them. Existing members will be able to attend any workouts they choose as long as their membership remains current.  It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.   If you've taken the past couple/few months off, this might be a good time to get back in before the waiting list starts tomorrow. You can register on online payments page of our website here. We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details.  Thanks to everyone for helping us grow this fantastic community. CPR Certification Class Monday May 17th at 7:00pm Staci has scheduled an Elyria Fireman to hold a CPR Certification course at CrossFit Cleveland on Monday May 17th at 7:00pm at the gym. It will last approximately 2 hours.  Please let Staci know if you want to attend, or put your name on the sign-up sheet at the gym  The cost is $35 and the certification is valid for 2 years. There are a limited number of spots and payment is needed to reserve your place. You can email Staci at staci@crossfitcleveland.com or see her at the gym if you have any questions.   This class is open to anyone, not just gym members. CF Cleveland's Organic Produce Co-Op Staci and Tricia go down to the Cleveland Food Terminal every other week and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50.  The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. The next trip will be the week of May 10th. Staci will announce the exact day by Monday. You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.  Advocare products Staci and I are starting to get picked on for being 'crack' pushers. The fact is the Advocare products we're carrying really work and people are loving their results. Never before have we considered offering supplements because we never knew which brands worked and which were just scams. Advocare works.   Skip Chase of Mount Baker CrossFit, Olympic weightlifting coach Mike Burgener and Jeremy Thiel of CrossFit Central are all very respected members of the CrossFit community.  They are all big fans of Advocare products, mainly because they work. When we learned that these three guys were involved, we agreed to take a closer look. We feel it an obligation to bring our members anything that can improve their results. Advocare happens to fit in perfectly. Hardly a sell-out as some label it.   Our morning trainer Kate Rawlings feels the same way. Check out her recent blog post at her Killer Fitness Blog, and while you are there read all about her training for the CrossFit Games qualifiers. Many other top Crossfit gyms endorse and use Advocare products.  This stuff really helps, and everything comes with a 100% money-back guarantee. You can even bring back a completely empty container and tell us you didn't like it and you get your money back. That's a pretty impressive guarantee.   If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website You can read all the past email newsletters on our website.  I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page. Regards,  BR 440-915-7856 (Cell & Text)    CrossFit Cleveland - RAW Fitness, LLC www.crossfitcleveland.com  My LinkedIn Profile  - http://www.linkedin.com/in/billrussellohio BR on Facebook = http://profile.to/billrussell/ CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland Follow us on Twitter, http://www.twitter.com/CFCleveland