Executive Fitness Starter Programs - January 2012

We have a lot of people who join and jump right in the group workouts with our experienced members. However, many people prefer to have a bit more structure and a way to 'ease in' to a new workout routine.  If that is you, this program is perfect. You'll be in a small group with a set schedule, and have the facility to yourselves along with an instructor. If this sounds like something that interests you, read on.

There are three groups starting in January.

Group 1: Tuesdays & Thursdays at 7:30pm & Saturdays at 7:30am, starting 1/03/2012 SOLD OUT.

Group 2: Mon/Wed/Fri at 8:000am , starting 1/04/2011

Group 3: Mon/Wed/Fri at 10:00am , starting 1/04/2012

Our 6-week Executive Fitness Starter 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 (6-8 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'!

The 6-week Starter Program consists of 18 one-hour training session and the costs $295 per person. The cost is $249 if you repeat the program. Please contact me for more details or to request a particular time slot that is not currently scheduled. Call 440-915-7856 or email bill@crossfitcleveland.com . I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

There are several recommendations on my LinkedIn page if you care to check them out.

You can reserve your spot by paying here. If you are repeating the program, you will receive a $46 refund to reduce your fee to $249. Thanks. 

January 2012 Start Times

T/TH 7:30pm, SAT 7:30am, starts 1/03/2012 M,W,F 8:00am, starts 1/04/2012 M,W,F 10:00am, starts 1/04/2012

CrossFit 50 Strength & Conditioning Program

We're excited about our new CrossFit 5-0 Strength Program. This is a strength and conditioning program for men and women 50 and over (or fast approaching) based on Crossfit training principles with a primary focus on building functional strength. You can either remain dormant and wither away as you age or you can start your body growing muscle again. Challenge yourself to start something new. Ray Kroc used to ask "are you green and growing or ripe and rotting?" Let's get you growing.

Here's your chance to make a positive change in your life. Our CrossFit 5-0 Strength Program will get you started on a path that will make you stronger, leaner and more energetic. You will learn the proper way to perform exercises and have constant supervision and coaching to help you along. Don't worry, you won't turn into a bulging superhero, but you just might surprise yourself with your results.

Why should you train with me? Well, I'm 50 and in the best shape of my adult life. When I was 40 I was 40 pounds heavier than I am today, I smoked too much, ate too much and drank too much. I have cleaned up my diet and maintain my present fitness level without a crazy amount of exercise. It took a bit of work to get here, but now it's fairly easy to stay strong and fit. I usually vary only one or two pounds at any given time, even through the holidays. So, you can find a young "hardbody" to train you who has no earthly idea what it is like to go through their 30's and 40's and pack on the bulge and then take it all off, or you can train with me. I'll share with you what I've done to get back in shape and how I maintain today. Personal experience and accomplishment is the best teacher. "Been there, done that" does have some value. That's why you should train with me.

If you've been a bit shy of CrossFit because you've heard the workouts are crazy hard, don't shy from this program. You'll still train with a small group of people, but the intensity level will not be like regular CrossFit workouts. You will start off easy and gradually increase the volume of work. You'll break a sweat, yes, but you won't be sprawled out on the floor gasping for air and reaching for the puke bucket. You'll get stronger, have more energy and just plain feel better.  You'll also learn how to train safely and effectively, something everyone should know how to do.

  

Our CrossFit 5-0 Strength Program is an ongoing training program arranged into 8 week, 24 session courses.  Each training session is one hour in length.  You will train in a small private group with at least one dedicated instructor and have the entire facility to yourselves. The cost for your initial 8-week course is $480.  That works out to $20 per training session. There are discounts for current CrossFit Cleveland members and for continuing your training after the initial 8 week course.

The next group begin on Monday January 9, 2012 and trains on Mondays, Wednesdays and Fridays at noon.  Additional time slots will be added based on demand.  Please let us know if there is a better time for you to attend.

How do you get started? Use the link below to register and I will contact you asap. We'll start first with a brief assessment and discuss your current situation before the program gets started. Please contact Bill Russell on (216) 812-7841 or email bill@crossfitcleveland.com if you have any questions.

January 2012 Start Times

M,W,F at Noon, starts 1/09/2012

New Beginner Fitness Workouts start this month

Have you been thinking about getting started with us but thought it's way to much for you to jump into?  Our new Beginner Fitness Workouts will help you ease into a new exercise program at your own pace with constant supervision from a CrossFit Certified Instructor.  

Starting next week, 11/7/2011, we will kick off our new Beginner Fitness Workouts on Mondays and Wednesdays at 7:30pm at our facility in Lakewood.  These workouts will be based on CrossFit training methods but peroformed at a reduced intensity level. Think of it as CrossFit Lite.

Your group will start promptly at 7:30pm, beginning with an instructional warmup where you will learn the proper form and technique of several basic exercises that you will be performing during the workout.  Next, your instructor will coach you through a 10-15 minute workout followed by a mild cool down and stretching session.  All this will take less than an hour.

The cost is $60 per month for you to attend as many Beginner Fitness Workouts as you'd like. You can attend your first workout for $10 and have that applied to your first month's membership if you join before the next scheduled class. The $10 option is only available for your first Beginner Fitness Workout, not on an ongoing basis.

If you are interested in our regular CrossFit Workouts, you can attend one of our Basic Intro Workouts on Saturdays at 11:00am. These workouts are more intense than the Beginner Fitness Workouts, but still geared towards new people starting out with us.

Please be on time for these workouts.  If you arrive after 7:30pm you will not be able to join the group. 

You can start your Beginner Fitness Workout Membership at any time during the month and you will be automatically billed on the same day each month.  You can discontinue the auto payments at any time yourself.


Your Beginner Fitness Workout Membership allows you to attend the Monday 7:30pm and Wednesday 7:30pm Beginner Fitness classes, but not our  CrossFit workouts shown on our schedule.

Mondays & Wednesdays at 7:30pm

Beginner Monthly Membership : $60.00USD - monthly

Executive Fitness Starter Programs - November 2011

We have a lot of people who join and jump right in the group workouts with our experienced members. However, many people prefer to have a bit more structure and a way to 'ease in' to a new workout routine.  If that is you, this program is perfect. You'll be in a small group with a set schedule, and have the facility to yourselves along with an instructor. If this sounds like something that interests you, read on.

There are three groups starting in November.

Group 1: Tuesdays & Thursdays at 7:30pm & Saturdays at 7:30am, starting 11/8 2011

Group 2: Mon/Wed/Fri at 7:30am , starting 11/9 2011

Group 3: Mon/Wed/Fri at 10:00am , starting 11/9 2011

Our 6-week Executive Fitness Starter 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 (6-8 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'!

The 6-week Starter Program consists of 18 one-hour training session and the costs $295 per person. The cost is $249 if you repeat the program. Please contact me for more details or to request a particular time slot that is not currently scheduled. Call 440-915-7856 or email bill@crossfitcleveland.com . I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

You can also see details and register for groups on the east side at Great Lakes CrossFit Executive Programs

There are several recommendations on my LinkedIn page if you care to check them out.

You can reserve your spot by paying here. If you are repeating the program, you will receive a $46 refund to reduce your fee to $249. Thanks. 

November 2011 Start Times

T/TH 7:30pm, SAT 7:30am, starts 11/08/2011 M,W,F 7:30am, starts 11/09/2011 M,W,F 10:00am, starts 11/09/2011

5K Plus was a great success, thanks to all!

Thanks to everyone who participated in this year's CrossFit Cleveland 5K+ last Saturday. We have to thanks mother nature for giving us one of the best weather days we could have hoped for. Close to 100 ran in the event and almost that many more showed up to watch and root on their friends.

Rick Stephenson took the spot for the men with a time of 37:34 and Vanessa Aron took the top spot for the ladies with a time of 38:45.  Both Vanessa and Rick are members of CrossFit Cleveland. Incidentally, Rick's first visit to CF Cleveland was at our first 5K Plus in October of 2009.  You can see all the race results below, sorted alphabetically by start time.  If you see an error in your time listed, please let me know and I will correct it asap.

You can view more pictures from the event on our Facebook fan page (you do not have to have a Facebook account to view these pictures.  CrossFit Cleveland on FaceBook

A special thanks to our 10 Event Sponsors, please thank them personally if you know any of them.

Northeast Court Reporting - Staci Russell, www.necourtreporting.com

Shearer Fabrications - Ron Shearer,  www.shearerfab.com

The Eye Place - Dr. Scott Sedlacek, www.theEyePlaceonline.com

Visiting Nurse Association of Ohio - Jillian Neimeister, www.vnaohio.org

Lakeshore Roofing, LTD. - Troy Ferber, www.lakeshorerfg.com

JLS Fitness - Jeff Lambert-Shemo, www.jlsfitness.com

Cyndy Sharron, LMT - Soothe Massage & Wellness, www.soothemassage.com

Integrity Asset Management - Dan Bandi, www.integrityasset.com

Great Lakes CrossFit - Patrick Flannery & Staci Russell,www.greatlakescrossfit.com

WebcastGroup - Ray & Shirley Harris, www.webcastgroup.com

RACE RESULTS:

Last Name	First Name	TIME	Start Time
Adair	Ron	52:22	9:00am
Bandi	Dan	54:53	9:00am
Connors	Dani	48:36	9:00am
Crooks	Laurence	43:23	9:00am
Feeback	Kevin	52:45	9:00am
Flannery	Patrick	46:07	9:00am
Friedman	Shaina	42:13	9:00am
Keller	Patrick	56:13	9:00am
Ludwig	Shelley	48:48	9:00am
McCaffrey	Mike	38:45	9:00am
McGowan	Laura	53:38	9:00am
Morgan	Jonathan	43:55	9:00am
O'Donnell	Kathryn	53:41	9:00am
Sears	Eric	55:35	9:00am
Sears	Carrie	41:27	9:00am
Shorr	Randall	43:38	9:00am
Skelly	Shawn	39:41	9:00am
skrovan	michelle	45:36	9:00am
smith	amy		9:00am
smith	josh	43:09	9:00am
Tortoreti	Tricia	44:38	9:00am
Viola	Catherine		9:00am
Wenham	Elizabeth	38:28	9:00am
williams	kim	39:07	9:00am
Winters	Sarah	43:05	9:00am
zimmerman	david	44:50	9:00am
Last Name	First Name	TIME	Start Time
Aron	Vanessa	38:45	10:00am
Atwell	Greg	50:02	10:00am
Binder	Kathleen	58:29	10:00am
Brawner	Jennifer	42:44	10:00am
Camargo	Lisa	72:40	10:00am
Cellura	Kathleen	50:38	10:00am
Cristino	Annette	51:55	10:00am
Davis	Pamela	66:50	10:00am
DeMinico	Carol	60:14	10:00am
Felgar	Kathleen	59:07	10:00am
Fron	Darren	42:15	10:00am
Fuehrer	Rick	52:31	10:00am
King	Brian	58:55	10:00am
Kirlough	Renee	51:01	10:00am
Kristy	Jennifer	61:41	10:00am
Madsen	Christopher		10:00am
Minnillo	Tom	38:35	10:00am
Mog	Suzanne	58:20	10:00am
Mog	Craig	41:12	10:00am
Moore	Paul	41:00	10:00am
Petersen	Kyle	47:30	10:00am
Pomfret	Jess	46:57	10:00am
Roettger	Nikki	56:17	10:00am
Sedlacek	Scott	44:00	10:00am
Slifka	Adam	55:20	10:00am
Viets	Shelly	48:58	10:00am
Vozar	Laura	48:00	10:00am
Wade	Julie	46:36	10:00am
wright	cynthia	53:11	10:00am
Bennett	Cole	57:43	10:00:00 AM
Last Name	First Name	TIME	Start Time
Avila	Bob	49:10	11:00am
Baird	Molly	49:33	11:00am
Camargo Jr	Migdelio	66:19	11:00am
Claridad	Carlo	42:29	11:00am
Eshleman	Matt	42:37	11:00am
Gaul	Mick	48:30	11:00am
Hall	Wayne	51:50	11:00am
hess	james	65:40	11:00am
Kasparek	Paul	43:29	11:00am
Lazzaro	Tom	41:25	11:00am
Lessman	Andrew	56:49	11:00am
McGowan	Colin	49:07	11:00am
morales	sol	55:50	11:00am
Neimeister	Mark	64:10	11:00am
O'Donnell	Molly	68:00	11:00am
Owens	Kimberly	65:20	11:00am
Pelleschi	Adam	54:26	11:00am
Shearer	Ron	53:41	11:00am
thomlison	alison	67:36	11:00am
Thomlison	Sue	68:58	11:00am
Yale	Jonathan	62:15	11:00am
Ziegler	Dawn	48:22	11:00am
Coleman	josh	48:50	11:00:00 AM
Coyne	Amber	43:53	11:00:00 AM
Morris	Scott	37:53	11:00:00 AM
Neimeister	james	55:21	11:00:00 AM
Last Name	First Name	TIME	Start Time
Davidiuk	Audrey	59:41	noon
Elliott	Dan	56:29	noon
Guentzler	William	51:46	noon
Krivanos	Daryll	56:58	noon
Neimeister Parker	Jillian David	59:41 52:36	noon noon
Radisek	Cal	43:27	noon
Steele Radisek	Beth	81:50	noon
Stevenson	Richard	37:34	noon