We will have a CrossFit HQ celebrity at the gym this Friday to workout with our crew. Everyone is invited, come workout or just to watch. Hopefully we'll get some video up on the main CrossFit website. Please let me know if you can come it so I can plan accordingly.
New videos of workouts
I have three new videos on our YouTube site,
Pat and Patrick doing 5x5 Deadlifts
Scott M. doing a muscle-up
Troy's 30th Birthday workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program completed their 10-week program with heavy Deadlifts last Saturday. They all set personal bests. I'll have videos of their lifts online next week.
Here are their results.
Sue I. - age 4x 205lb deadlift
Pat G. - age 56 215lb deadlift - new goal 255lb
John S. - age 56 255lb deadlift
Patrick P. - age 34 300lb deadlift
Way to go kids!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last month in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
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
440-527-0527
Thursday, May 15, 2008
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