For those of you with a sense of humor and a little spare time, check out the new pic on our website and see if you can come up with a funny caption. Sean was up to his tricks again, check it our here at CrossFit Cleveland. Post your caption to the Comments section. Winner gets a free CrossFit - RAW Fitness T-shirt.
Saturday 9/27 we'll have member's workouts at 8:15am, 9:00am and 10:15am. We'll be open until 11:00am on Saturdays now that they say summer is over. The Free Basic Intro Class is at 9:00am. We may move it back to 9:30am soon, let me know if you have a preference.
The newly built shower room is available for members to use. There's an additional changing room ready also. I'm waiting to catch someone in a compromising position before I take photos of the new digs and post them online.
If you missed it in the last email, here is a "before and after' picture of Sean that you have to check out click here. I see a Chrismas card in the making(Jess!)
New equipment additions
We've recently added another new squat rack, 55lb and 36lb kettlebells, a second dumbbell rack, heavy duty shelving and a few hundred pounds of olympic plates and dummbells. Paul made two really nice 20" plyo boxes that seem indestructible. He plans on making at least one more soon. We ordered two new sets of gymnastic rings and plan to buy one or two more high quality olympic barbells in the next week or so. If you have any suggestions on what you'd like to see us add in the future, just let one of us know.
CF Cleveland Trainers - email addresses
I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.
Club 3000 competition
It looks like Katie will finish first with 3000 reps of overhead squats. If you hadn't noticed, she is just a little competitive. I believe she's going to put a new spin on the competition for October, stay tuned.
Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month in addition to any reps that may be included in daily workouts. If you can't imagine doing 3000 reps of anything, we still urge you to join in the fun. Pick a lower number, like 1000 or 1500 or you could challenge someone that you know and see who completes more reps during the month. Post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of people (5 max) three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! There are several recommendations on my LinkedIn page if you care to check them out.
Another evening program will begin in early November, on Tuesday and Thursday evenings at 7:15pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot. Two of the five spots are already spoken for.
That's all for now, see the old stuff below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, http://www.crossfitcleveland.com/
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
Wednesday, September 24, 2008
CrossFit Cleveland fitness news & updates 09/12/08
Here is a "before and after' picture of Sean that you have to see CrossFit before and after click here.
Tomorrow, Saturday 9/13 - Member's workouts at 8:15am and 9:00am. Free Basic Intro Class at 9:00am. Feel free to join in the free class or come in and meet and watch some of our regulars. They won't bite, I promise.
The newly built shower room is available for members to use. There's an additional changing room ready also.
Short and sweet this week. No time for my usual ramblings. You're welcome! You can find the old news below.
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 four to six people 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'!
Another evening program will begin in November, on Tuesday and Thursday evenings at 7:15pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
Club 3000 competition - OHS for September
Jason picked PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead. 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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, http://www.crossfitcleveland.com/
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
Tomorrow, Saturday 9/13 - Member's workouts at 8:15am and 9:00am. Free Basic Intro Class at 9:00am. Feel free to join in the free class or come in and meet and watch some of our regulars. They won't bite, I promise.
The newly built shower room is available for members to use. There's an additional changing room ready also.
Short and sweet this week. No time for my usual ramblings. You're welcome! You can find the old news below.
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 four to six people 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'!
Another evening program will begin in November, on Tuesday and Thursday evenings at 7:15pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
Club 3000 competition - OHS for September
Jason picked PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead. 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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, http://www.crossfitcleveland.com/
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
CrossFit Cleveland fitness news & updates 09/04/08
We had a record 12 new members join in August. Even though attendance was down for the month, more new people are checking us out. If you've been putting it off, why not stop in this Saturday.
We have our usual free Basic Training class at 9:00am on Saturday in addition to having two member workouts at 8:00am and 9:00am. Feel free to join in the free class or come in and meet and watch some of our regulars. They won't bite, I promise.
My One Paragraph update on stuff
The shower and changing rooms are finally ready for use starting Saturday. We need to add a few homey touches over the next couple weeks. Expanded Saturday hours start next week now that summer is almost over, sniff sniff. More details to follow in next week's email. Overhead Squats this month, see below. Sean maintains a myspace page for CrossFit Cleveland here. Please write us a review at Insider Pages, we'd really appreciate it. Stephen is back following a few months of recovery, welcome back! The new CF Cleveland video should be ready for viewing this month, Stewart has been working diligently on the project. Geoff is regularly putting up the record time for the WODS, especially when they have a lot of pullups. Sean crushed him on push press day last week however. It really doesn't matter what your time is, it's just fun to see some of the competition. My times usually suck unless there are no pullups and lots of pushups and forward rolls. Everyone is getting stronger, faster, lighter, more agile, and/or more powerful. That is everyone that comes and works out! Phew, no time to proofread this week so sorry for any typos!
New Intermediate-Level Executive Fitness Program starts 9/16
I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. We start Tuesday September 16th at 6:30pm. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.
The next Executive Starter Program begins Tuesday 9/9
The next evening Executive Fitness Starter Program starts this Tuesday September 9th at 7:15pm. The group is full but you are welcome to stop in and watch what we do. See below for more details on the program.
Club 3000 competition - OHS for September
Jason has won last month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick this month's exercise.
Jason picked PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.
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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:15pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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
We have our usual free Basic Training class at 9:00am on Saturday in addition to having two member workouts at 8:00am and 9:00am. Feel free to join in the free class or come in and meet and watch some of our regulars. They won't bite, I promise.
My One Paragraph update on stuff
The shower and changing rooms are finally ready for use starting Saturday. We need to add a few homey touches over the next couple weeks. Expanded Saturday hours start next week now that summer is almost over, sniff sniff. More details to follow in next week's email. Overhead Squats this month, see below. Sean maintains a myspace page for CrossFit Cleveland here. Please write us a review at Insider Pages, we'd really appreciate it. Stephen is back following a few months of recovery, welcome back! The new CF Cleveland video should be ready for viewing this month, Stewart has been working diligently on the project. Geoff is regularly putting up the record time for the WODS, especially when they have a lot of pullups. Sean crushed him on push press day last week however. It really doesn't matter what your time is, it's just fun to see some of the competition. My times usually suck unless there are no pullups and lots of pushups and forward rolls. Everyone is getting stronger, faster, lighter, more agile, and/or more powerful. That is everyone that comes and works out! Phew, no time to proofread this week so sorry for any typos!
New Intermediate-Level Executive Fitness Program starts 9/16
I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. We start Tuesday September 16th at 6:30pm. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.
The next Executive Starter Program begins Tuesday 9/9
The next evening Executive Fitness Starter Program starts this Tuesday September 9th at 7:15pm. The group is full but you are welcome to stop in and watch what we do. See below for more details on the program.
Club 3000 competition - OHS for September
Jason has won last month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick this month's exercise.
Jason picked PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.
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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:15pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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
Wednesday, August 27, 2008
CrossFit Cleveland fitness news & updates 08/27/08
We will be closed Monday for Labor Day. We'll have one workout on Saturday morning Aug. 30th at 8:30am for members. There will not be a 9:00am free basics class this weekend, sorry. We wish everyone a safe and happy holiday weekend.
Staci and I will be at Cedar Point all weekend. If you are up there by chance, give us a call(number below). You can stop by the marina and have a cold one with us, that is if we haven't shoved off for the Bay.
Do you remember Dylon?
If you do, I bet you don't remember him being able to do this! See his bar muscle-up on youtube here. and how about that dismount?!
Dylon was the first person to commit to joining our new facility last fall. He started training with our outdoor crew last summer and stayed with us until he moved back to Southern California earlier this year. If you send me a 'hey to Dylon' message I'll forward it on to him. I believe he is really in some sort of protection program and I fear giving out his address ;o)
We miss you man, come back and visit soon.
New Intermediate-Level Executive Fitness Program
I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. I am working out the scheduling details. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.
One spot left in the Starter Program
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program. I know there are several of you undecided, don't delay too long because it will fill.
Club 3000 competition
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. I'll announce his official choice sometime before next Tuesday.
Rumor has it that he wants to pick PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.
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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Happy Hour at The Beer Engine 8/27 (That's tonight!)
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
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.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Staci and I will be at Cedar Point all weekend. If you are up there by chance, give us a call(number below). You can stop by the marina and have a cold one with us, that is if we haven't shoved off for the Bay.
Do you remember Dylon?
If you do, I bet you don't remember him being able to do this! See his bar muscle-up on youtube here. and how about that dismount?!
Dylon was the first person to commit to joining our new facility last fall. He started training with our outdoor crew last summer and stayed with us until he moved back to Southern California earlier this year. If you send me a 'hey to Dylon' message I'll forward it on to him. I believe he is really in some sort of protection program and I fear giving out his address ;o)
We miss you man, come back and visit soon.
New Intermediate-Level Executive Fitness Program
I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. I am working out the scheduling details. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.
One spot left in the Starter Program
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program. I know there are several of you undecided, don't delay too long because it will fill.
Club 3000 competition
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. I'll announce his official choice sometime before next Tuesday.
Rumor has it that he wants to pick PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.
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. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Happy Hour at The Beer Engine 8/27 (That's tonight!)
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
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.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Friday, August 22, 2008
CrossFit Cleveland fitness news & updates 08/22/08
I hope everyone is enjoying their summer. It has been a good one for us. If you didn't hear, congratulations are in order for Paul and Nancy. Nancy is expecting their first baby some time in February.
BTW-I've heard that more than a few of you plan to start working out with us after Labor Day. It's almost that time so we look forward to seeing you next month. In case I don't send an email out next week, I'll wish you a happy holiday now. Enjoy the weekend(s)!
Club 3000 competition
Bob is unable to do handstands so instead he chose headstands for this month's competition. He easily finished his 3000 seconds last Saturday. See the picture I posted on on CrossFit Cleveland home page of him along with Staci and Katie on their hands! Let me know if you like it. I posted some pics from our Happy Hour Workout and our Executive Fitness group on the website also.
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. Jason should be thinking about the competition from Bob when he makes his pick. Stay tuned for more details.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
One spot remains
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
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.
Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
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, CrossFitCleveland.com
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.
BTW-I've heard that more than a few of you plan to start working out with us after Labor Day. It's almost that time so we look forward to seeing you next month. In case I don't send an email out next week, I'll wish you a happy holiday now. Enjoy the weekend(s)!
Club 3000 competition
Bob is unable to do handstands so instead he chose headstands for this month's competition. He easily finished his 3000 seconds last Saturday. See the picture I posted on on CrossFit Cleveland home page of him along with Staci and Katie on their hands! Let me know if you like it. I posted some pics from our Happy Hour Workout and our Executive Fitness group on the website also.
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. Jason should be thinking about the competition from Bob when he makes his pick. Stay tuned for more details.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
One spot remains
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
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.
Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
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, CrossFitCleveland.com
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 08/07/08
We have a schedule change for this weekend. Based on member feedback, we're returning to the gym on Saturday mornings for an 8:00am workout and no longer having a 9:00am workout in the Metroparks. Please note that we still have the free Intro workout at 9:00am on the blue matted side of the gym on Saturdays.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will be doing 12 and 20 ounce curls at the Beer Engine Wednesday 8/27 starting at 5:00pm. Members and those of you who have attended one of our workouts are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
Club 3000 competition
Jason has taken a commanding lead in this month's Club 3000 competition with over 1700 seconds of handstands holds - all since last Friday! Someone is rumored to have only 60 seconds left to complete, but he's not a member so it doesn't count for the win.
Troy was the member Situp King for July so he picked the move for August - handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the exercise for September.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Dummbell Snatch video
We've got DB snatches in the workout for today. Here is a quick video from the main CrossFit website showing proper form. It's good, but the music is questionable!
There are well over a hundred videos there showing different exercises and techniques used in CrossFit workouts. Check them out here -> Crossfit Videos.
Upcoming Executive Fitness Starter Program
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are taken so far with two remaining. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
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.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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.
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, CrossFitCleveland.com
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will be doing 12 and 20 ounce curls at the Beer Engine Wednesday 8/27 starting at 5:00pm. Members and those of you who have attended one of our workouts are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
Club 3000 competition
Jason has taken a commanding lead in this month's Club 3000 competition with over 1700 seconds of handstands holds - all since last Friday! Someone is rumored to have only 60 seconds left to complete, but he's not a member so it doesn't count for the win.
Troy was the member Situp King for July so he picked the move for August - handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the exercise for September.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Dummbell Snatch video
We've got DB snatches in the workout for today. Here is a quick video from the main CrossFit website showing proper form. It's good, but the music is questionable!
There are well over a hundred videos there showing different exercises and techniques used in CrossFit workouts. Check them out here -> Crossfit Videos.
Upcoming Executive Fitness Starter Program
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are taken so far with two remaining. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
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.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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.
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, CrossFitCleveland.com
CrossFit Cleveland fitness news & updates 07/31/08
Really big news this week = CF Cleveland co-founders Paul and Nancy Z. are expecting their first child. Nancy is due some time in February of '09. Be on the lookout for one pound kettlebells and a crib mounted pullup bar for future baby gifts! Their email address is pjz2329@sbcglobal.net if you'd like to send them a congrats message.
First Happy Hour Workout and Cookout tomorrow
Our first Happy Hour Workout is set for tomorrow Friday 8/1 at our house in North Olmsted. Monthly and punch card members and their spouses are encouraged to come workout or just watch and enjoy the company.
We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. Please RSVP by 6:00pm today and I'll send you the address if you need it.
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.
Club 3000 competition
Troy was the first member to reach 3000 reps of situps in July, way to go Troy. Paul led the "owners division", he stopped counting at 4000 reps about a week ago!
So Troy gets to help make the pick for August - he chose handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the move for September.
As of press time Paul, Troy, Bill R., and Katie have completed 3000 reps of situps during July. Sean will surely complete his last 100 tonight and be ushered into the prestigious ;>) Club 3000 later this evening. Please let me know if you've done them all and I'll add your name to the board at the gym.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Update on the Executive Fitness Group
Liz, Michelle, Michael, Jennifer and Katherine started their 3rd week of the program Tuesday night, doing heavy dead lifts. Each person pulled equal to or more than their bodyweight, much to their surprise. Tonight they are in for another treat.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are said to be taken so far. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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.
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, CrossFitCleveland.com
First Happy Hour Workout and Cookout tomorrow
Our first Happy Hour Workout is set for tomorrow Friday 8/1 at our house in North Olmsted. Monthly and punch card members and their spouses are encouraged to come workout or just watch and enjoy the company.
We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. Please RSVP by 6:00pm today and I'll send you the address if you need it.
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.
Club 3000 competition
Troy was the first member to reach 3000 reps of situps in July, way to go Troy. Paul led the "owners division", he stopped counting at 4000 reps about a week ago!
So Troy gets to help make the pick for August - he chose handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the move for September.
As of press time Paul, Troy, Bill R., and Katie have completed 3000 reps of situps during July. Sean will surely complete his last 100 tonight and be ushered into the prestigious ;>) Club 3000 later this evening. Please let me know if you've done them all and I'll add your name to the board at the gym.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Update on the Executive Fitness Group
Liz, Michelle, Michael, Jennifer and Katherine started their 3rd week of the program Tuesday night, doing heavy dead lifts. Each person pulled equal to or more than their bodyweight, much to their surprise. Tonight they are in for another treat.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are said to be taken so far. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
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 four to six people 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'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
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.
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.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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.
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, CrossFitCleveland.com
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