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

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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