We're excited to be hosting a CrossFit Gymnastics Certification Seminar in February at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.
This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.
We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.
Lumberjack 20 Workout
Thanks to everyone who participated in the Lumberjack CrossFit fundraiser last weekend. 16 people took on the grueling workout that included almost two miles of running in sub 30 degree weather. We have raised over $500 so far. I'm not sure how much has been raised world-wide, but my guess would be in the upper tens of thousands of dollars. If you care to add to it, you can find the LumberJack Crossfit donation page here.
I posted pictures on our CrossFit Cleveland fan page, you don't have to have a Facebook account to view them.
Holiday 12-pack Workout Punch Cards are back
We have 12-Pack Workout Punch Cards back again this year. They cost $100 and are good for workouts between January 2nd until July 1st 2010. They are on sale starting today through December 24th. Check our CrossFit Cleveland Rates and Payments page or stop by the gym.
This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.
We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.
Lumberjack 20 Workout
Thanks to everyone who participated in the Lumberjack CrossFit fundraiser last weekend. 16 people took on the grueling workout that included almost two miles of running in sub 30 degree weather. We have raised over $500 so far. I'm not sure how much has been raised world-wide, but my guess would be in the upper tens of thousands of dollars. If you care to add to it, you can find the LumberJack Crossfit donation page here.
I posted pictures on our CrossFit Cleveland fan page, you don't have to have a Facebook account to view them.
Holiday 12-pack Workout Punch Cards are back
We have 12-Pack Workout Punch Cards back again this year. They cost $100 and are good for workouts between January 2nd until July 1st 2010. They are on sale starting today through December 24th. Check our CrossFit Cleveland Rates and Payments page or stop by the gym.
Crossfit Executive Fitness Starter Programs for January
There are several sessions starting the first week of January. Register now to reserve your spot.
Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am, starting Tuesday 01/05/10 - SOLD OUT- Thanks!
Group 2: Mon/Wed/Fri at 6:30am , starting Wednesday 01/06/10
Group 3: Mon/Wed/Fri at 7:30am , starting Wednesday 01/06/10
Group 4: Mon/Wed/Fri at 9:30am , starting Wednesday 01/06/10
Group 5: Mon/Wed/Fri at Noon, starting Wednesday 01/06/10
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. The cost is now $270 per person for the 6-week, 18 session program, and $249 if you are repeating the program. You can register on our website's payment page, look about halfway down for the Exec program.
Group 4: Mon/Wed/Fri at 9:30am , starting Wednesday 01/06/10
Group 5: Mon/Wed/Fri at Noon, starting Wednesday 01/06/10
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. The cost is now $270 per person for the 6-week, 18 session program, and $249 if you are repeating the program. You can register on our website's payment page, look about halfway down for the Exec program.
You will train in a small group of people (6max) three days per week, having the entire facility reserved for your group. 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'! Here is a link to an Executive Fitness Program flyer.
Want to train for the 2010 CrossFit Games - Affiliate Cup?
Just in - the CrossFit Games 2010 website went live today, check it out for all the scoop.
We now have over a dozen people interested in training to prepare for 2010 CrossFit Games Affiliate Cup qualifiers. Team Captains, Killer Rawlings and Troy Bratz, get to decide which team members compete in the different exercises/workouts. That means you don't have be at elite levels for everything, but you have to have a few serious cards in your deck. Plus a shit load of dedication. We are willing to help anyone train for this, as long as they are totally dedicated to putting forth full effort. Half-assed attempts don't qualify.
We'll be having a follow up meeting towards the middle of the month, I'll post the time/date in next week's newsletter. In the meantime, please see me if you want additional information.
Member Spotlight - Troy Bratz
Troy Bratz, also known as "T-Roy", has been with us since the early days of 2007 in the Metroparks. Since then he has become one of the top performers at CF Cleveland. I've included excerpts from the book he sent me the other day! Somehow he forgot to mention he holds the gym records for the number of times attending a Dave Mathews concert, he's over 100.
See and read all about Troy here on the CrossFit Cleveland website.
Previous newsletters on our website (repeat)
You can read all the past newsletter emails on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
That's all for now, as always all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
Follow us on Twitter, http://www.twitter.com/CFCleveland
Find us on Facebook at http://www.companies.to/crossfitcleveland
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It's hard to believe that two years ago this week we started moving our workouts indoors at our facility on Madison. We officially opened the first week of December 2007, but many of us couldn't wait for George to finish hooking up the lights and painting the walls. We've come a long way since then and we've only just begun to make a difference in improving the health and fitness levels of our community.
Yes, Crossfit is a community. CrossFit is not just a place to go, quietly do your thing, and leave. You can certainly do that if you want to, but you'll miss one of the most powerful aspects of this fitness program created by Greg and Laura Glassman. CrossFit is where you train hard with people you've never met and become connected in an unusual way while you sweat together, swear uncontrollably at times, and high-five each other after you pick yourselves back up off the floor. The bond is unmistakable and very powerful.
Let's all step up our game in 2010. Whether you Crossfit with us, another CF gym, your lame fitness center* or at home - just do it, and make it hard.
*lame fitness center - the ones that want you to pay and never show up, use a row of non-functional machines while offering no instruction unless you buy an additional personal training package, and couldn't give a shit if you get results. And God help you if you drop a barbell or get chalk on the floor.
Here are pictures from our very first indoor Crossfit workout in November 2007.
The Zone - links to info from previous newletters & Option "B"
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
The Zone is the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes. We are not nutrition experts by any stretch, we're just making a suggestion that if you want to see better results in your attempt to get to your ideal weight, try the Zone.
Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
Here are links from previous emails.
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
Option B:
If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything. Then take a look at the list. You'll see the bad guys, most people have two or three biggies. Pick one and eliminate it completely for 30 days. Pick two others and cut them in half.
The Zone is confusing for some, I know that - but Option B is as simple as it gets.
I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way.
Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
The Zone is confusing for some, I know that - but Option B is as simple as it gets.
I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way.
Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
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. The cost is now $270 per person for the 6-week, 18 session program. You can register on our website's payment page, look about halfway down for the Exec program.
You will train in a small group of people (5-6max) 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.
I have pictures of a few of our Executive Fitness groups on our CrossFit Cleveland Facebook page here. I'll be adding more soon.
Hoodies and Long-Sleeve T-Shirts
The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.
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. These workouts are free for your first three visits. After three free visits, we'll ask you to pay $5 per.
You'll learn a few 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
You'll learn a few 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.
Free speaker available for your group meeting
Do you know of anyone who needs a free speaker for their group, club or association meetings? I am available to speak at local group meetings on two topics.
1. "How we built a profitable business using social media and on-line marketing."
In this talk I tell how we used various low/no cost on-line marketing and social media tools to start and grow our business, and what our strategy is for the future.
2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."
In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.
Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.
Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.
Do you know of anyone who needs a free speaker for their group, club or association meetings? I am available to speak at local group meetings on two topics.
1. "How we built a profitable business using social media and on-line marketing."
In this talk I tell how we used various low/no cost on-line marketing and social media tools to start and grow our business, and what our strategy is for the future.
2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."
In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.
Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.
Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.
Copy of previous newsletters on our website
You can read all the past newsletter emails on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
We hope to see you soon.
Bill Russell
440-915-7856
