CrossFit Cleveland fitness news & updates 12/02/08

Please try to stop by tomorrow evening and help us celebrate our first anniversary. I have the details below. Also, don't forget about our holiday punch cards. Staci says they make great birthday, Christmas and Hanukah gifts.

Here is what you'll find this week

. 1st Anniversary Open House December 3rd - You're invited!
. New Executive Fitness Starter Program starts Jan. 6th. Two members attend CrossFit Certification in Columbus. New beginner classes start next week.
. Member Spotlight - Pat Graham
. Hoodies, Gift Cards and Membership Changes for '09
. This month's Club 3000 competition

As usual, you can learn more about what we do by coming to our free basic intro class every Saturday morning at 9:00am. Come give it a try.


1st Anniversary Open House - Wednesday December 3rd

We officially opened the gym last December and are celebrating our 1 year anniversary by holding an Open House tomorrow, Wednesday December 3rd. We appreciate all the support from everyone this past year. Please join us for light hors d'oeuvres and beverages from 6:30pm to 8:00pm at the gym at 17140 Madison Avenue in Lakewood. We might also have a few surprises in store for you so don't miss out. Everyone is welcome, not just members. If you've been lurking, this is a perfect time to stop in and finally meet us. There will be a one group workout for members that night starting at 5:35pm. We will be doing a full-on Fight Gone Bad, don't miss it.

Everyone is welcome to show up a little early to watch our members do the Fight Gone Bad workout. The Open House will start at 6:30pm.

I have a picture of our group from early summer 2007 on our home page. See if you recognize anyone, click here-> CrossFit Cleveland summer workouts


New Executive Fitness Starter Program starts Jan. 6th

Another evening program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserve your spot. One of the five spots is already taken.

Two members attend CrossFit Certification in Columbus

Katie R. and Scott M. completed their CrossFit Level I certifications last month in Columbus. They spent most of their time in lectures and group drills, but they also participated in a grueling workout each day. Katie smoked the field in the first day's "Fran" workout and did about a million burpees on day 2. Scott displayed his impressive abilities pretty much the entire weekend. Congrats to both of them.


New CrossFit Beginner classes on Wednesday evenings

Starting December 10th, we'll have new CrossFit beginner classes at 7:30pm every Wednesday evening. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.

These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.

For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.

Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.


This month's Member Spotlight - Pat Graham

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.

You can read the rest on our CrossFit Cleveland website


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. Stop in and pick up yours before they sell out.

Staci is placing another order before the holidays. You can email her at staci@crossfitcleveland.com

Holiday Gift Punch Cards now available

We have a Holiday Gift Punch Card available from now until December 24th. It's good for 12 workouts and costs $100. The card is valid 01-02-09 through 06-30-09. See anyone of us at the gym, or pay online on our CrossFit Cleveland Rates and Payments page. We'll either hold it for you at the gym or mail it to you, your choice.


Membership changes in January (nothing changes for current members)

We'll have a few changes in January for new people joining CrossFit Cleveland. If you haven't joined yet, you may want to take advantage of 2008 rates and lock them in for next year.

If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.

Club 3000 competition

Jason reached 3000 first to become the official winner for November.

Club 3000 for this December - 3000 squats, any and all types. All reps must be below parallel, so two half squats do not equal one. As always, reps included in the workout do not count. Warm-up and cool down reps DO count. Oh yeah,
they also must be performed in the gym to count.

Mix them up any way you choose - air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease of your hip below the top of your knee and then stand to full hip extension, it counts. Post your totals on the Workout of the Day page on our website and/or in your square on the Goal Board at the gym.
That's all for now, see the usual old stuff below.

Regards,
BR 440-915-7856 (Cell & Text)

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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 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.


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.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.