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