Tuesday, September 2, 2014

What is CrossFit? Get started here!


Why CrossFit? To get better results from your fitness routine.
People come to us when they need to get back in shape but can't do it on their own. Whether you don't know how or just don't have the discipline to stick with a workout program, we'll get you on track to get in better shape.


**NEW LOCATION: 1211 Allen Court in Rocky River, OH  44116  216-812-7841

Find us on Facebook - CrossFit Cleveland Facebook Fan Page

CrossFit training is based on high-intensity workouts that average 15-20 minutes, and anyone can do them.   We offer instructor-led group workouts for people of all fitness levels.  CrossFit works for everyone - Navy Seals, MMA Fighters, soccer moms and even lazy executives.

You workout in small groups with a trainer supervising everything.  We teach you the proper form and technique on the exercises and modify each one to your fitness level. The workout changes every day so you don't get bored. You will continue to get results, unlike other programs where you hit a plateau after a few weeks, get bored and quit. You'll be in and out the door in under one hour, including your warm-up, instruction, workout, and cool down. Doing CrossFit will get you in the best shape of your life. It's hard, but it works.

Watch our "What is CrossFit" video to see our members doing our workouts and hear what they have to say about their results.





How to start.
We offer a Basic Intro Workout every Saturday at 11:00am at our new gym location at 1211 Allen Court in Rocky River OH.  Our new location is just a few minutes away from our original location on Madison Avenue in Lakewood.  You don't need to pre-register or sign up for anything, just show up about 10 minutes early.  You can attend three Basic Intro workouts at no charge in order to sample our training. If you prefer to watch the first time instead of participating, you are welcome to do so. Please do not be late. If you show up after the class has started, you will just be able to watch.

We also offer Beginner Fitness Workouts on Monday and Wednesday evenings at 7:30pm.  These workouts are an ideal way for new people to ease into our workout program.  You can attend individual workouts for $10 each or pay $60 per month and attend them all. You can read a little more about these workouts here Beginner Fitness Workouts

If you can't make a Saturday at 11:00am or one of our Beginner Fitness Workouts but still want to sample a workout, we will schedule a 'first-time' workout for you with a CrossFit certified trainer.  Please call 216-812-7841 to schedule your first workout. Or you can email bill@crossfitcleveland.com .

Where can I find out more information about your Executive Fitness Starter Programs?
We begin new 6-week Executive Fitness Starter Program groups every other month at both our Rocky River location on Allen Court and our original location in Lakewood at 17140 Madison Avenue. You can find more information and see how to register here Executive Fitness Program

Where and when do members workout?
 information and workout schedule on our CrossFit Workout Schedule page. These times are for members only. Unfortunately we do not offer unscheduled 'drop-in' sessions for new people.  Once you join we ask that you attend a free one-hour Foundations Class to get you prepared to join our group workouts. We schedule your Foundations Class once you have paid for your first month of membership.  

Can CrossFitters drop-in?
We do allow experienced current members of out-of-town CrossFit gyms to workout on a 'drop-in' basis to do our planned workout of the day when they are in town .  Sorry, you can not use our facility to do your own programming. The fee is $15 per day or $40 for unlimited workouts in any consecutive seven day period. This also applies to previous members of CrossFit Cleveland. If you haven't been in for a while, stop in for a workout and see what's new. Please call or email ahead of time to let us know when you plan on attending. Please do not simply 'drop-in' unannounced.


How much does a full membership cost?
Our monthly membership runs from $110 per month to $150 per month depending on the plan you choose. We do offer discounts for active duty military, law enforcement and fire personnel as well as full-time students. You can find our rates on our Rates and Payment page


Monday, September 1, 2014

CrossFit Executive Fitness Starter Program

**** New dates & times just release for the remainder of 2014

Please note our new larger location at 1211 Allen Court in Rocky River, OH  44116  *  216-812-7841.  All of our regular member's daily CrossFit Workouts are held in Rocky River.

We offer our 6-week Executive Fitness Starter Program at both our Rocky River location and our original Lakewood location at 17140 Madison Avenue.  Please check the groups below to see the location for the program time you choose.



CrossFit Executive Fitness STARTER Program:  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.

Rocky River

Tuesdays/Thursdays 7:30pm + Saturdays 7:00am, Tuesday November 11, 2014 (Rocky River)


Lakewood

Monday/Wednesday/Friday 6:30am, starting Monday November 10, 2014 (Lakewood) 
Monday/Wednesday/Friday 6:30pm, starting Monday November 10, 2014 (Lakewood) Sold Out, Thanks!

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.

Register here to reserve your spot, the evening programs will sell out fast.


Starter Program - 18 Sessions
2014 Start Times


Is your schedule ever changing? Want your own days and times?
We now offer our Executive Fitness Personal Training with private classes, allowing you to set your own schedule each weekInquire about rates for one, two or three people in your own private group.



CrossFit Cleveland - West  (Daily Member Workouts)  1211 Allen Court, Rocky River OH  44116  (216) 812-7841
See our CrossFit Cleveland Schedule Page for workout times
CrossFit Cleveland (Kids & Special Events)  17140 Madison Avenue, Lakewood, OH  44107. (216) 812-7841 

Sunday, August 31, 2014

CrossFit Kids Program - Lakewood Facility

We are pleased to announce our new CrossFit Kids workouts starting up again on Wednesday October 1, 2014 at 5:30pm,  in our original location at 17140 Madison Avenue in Lakewood, Ohio.

Why CrossFit Kids?
Let’s face it, in today’s day and age, kids are more sedentary than ever.  Kids need to move and we
make exercise and fitness fun.  We promote broad and general overall fitness.
CrossFit Kids will help your child/children be more well-rounded in their every-day lives.  Our
workouts will increase physical competence in 10 fitness domains: Cardiovascular and
respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance,
and accuracy.
All our exercises in each workout are modified to each individual’s needs, so every child can benefit
from our program, whether they are less active or an accomplished athlete.  By tailoring the
workouts, each participant will be challenged enough to see measurable results and personal athletic
progress.
“CrossFit Kids is not a scaled down version of CrossFit, it is entirely, absolutely CrossFit
geared and designed for a special population and the specific developmental
needs of that population” ~ M. Martin.
Your child/children will get much more than improved fitness at CrossFit Cleveland's Lakewood Facility.
We use fitness as a method to teach about responsibility, commitment and self confidence.  We challenge
your kids to be better, better kids and better people!!
Classes are held on Mondays and Wednesdays at 5:30 p.m. and last 45 minutes. Kids classes are held at our
Lakewood, OH facility at 17140 Madison Avenue.
Class size is limited – contact Staci for more information
Staci@crossfitcleveland.com or (216) 287-0899
Register using the link below to register. Your child will start in a group at the beginning of the month, not mid month.


CrossFit Kids Program - Monthly

Wednesday, April 30, 2014

New Limited Membership Option



Up until now, you could join as an Unlimited Member for either $135 or $150 per month, depending on your plan, or you could attend our Beginner Fitness Workouts for $60 per month or $10 per workout.  Starting May 1st we will be offering an Intermediate Limited Membership for $110 per month, giving you access to our CrossFit Workout of the Day up to 5 days per week.

Here is a list of all our options. Payments can be made at the gym or on our Online Payments Page.  Please contact us if you have any additional questions.



Unlimited Monthly CrossFit Workouts:

We offer a monthly workout plan that reduces the cost per workout to less than $10 each depending on the frequency of your training.

Our rate for Unlimited Workouts is $150 per month, on a month to month basis with no contracts. We have a discounted monthly rate of $135 per month if you join for three months followed by an online autopayment each month thereafter. Please inquire if you are interested in the three month discounted rate.
We offer a discount for full-time students, active military and law enforcement personnel. We offer a 50% discount off the current rate for your spouse/partner when added to your Unlimited Workout Membership.

You will be coached and supervised by a CrossFit Certified trainer during all workouts



Intermediate Limited Membership:
Same great workouts at a reduced monthly price



Our new Intermediate Limited Membership costs just $110 per month and gives you the ability to workout up to 6 days per week at specified times. You choose either the 6:30am(Monday through Friday) or 6:30pm(Monday through Thursday) time slots for your membership. You can also attend our Beginner Fitness Workouts on Mondays and Wednesday evenings at 7:30pm and ourBasic Intro Workouts on Saturdays at 11:00am for free as part of your Intermediate Limited Membership.


There are no additional discounts available and your membership fee will be on a monthly autopay for this membership

Beginner Fitness Workouts:
Pay per workout or month to month

We offer Beginner Fitness Workouts on Monday and Wednesday evenings at 7:30pm. These workouts are an ideal way to ease into our program. You can attend individual workouts for $10 each or pay $60 per month to attend every workout. Drop-ins are welcome, just show up.

You will be coached and supervised by a CrossFit Certified trainer during all workouts


CrossFit Executive Fitness Programs:
3-week & 6-week Private Group Training



You will have a set schedule consisting of three workouts per week in a small group (8 max) and have the entire facility to yourselves.


You can see more details along with upcoming start dates here, CrossFit Executive Fitness Starter Programs.

You will be coached and supervised by a CrossFit Certified Trainer during all workouts

10-Workout Punch Card:
For experienced Past or Current Members

We offer a 10-Workout Punch Card for returning past members and members who have completed their initial three months of training. This Punch Card costs $125 and is good for 6 months.


Daily Drop-Ins:
Visiting CrossFit Gym Members Only

We welcome current members of other CrossFit gyms while there are in town on business or pleasure. We offer a $15 daily drop-in rate as well as a discounted 7-day drop-in rate. Please contact us in advance to let us know when you are planning to attend a workout.


CrossFit Cleveland - West  (Daily Member Workouts)  1211 Allen Court, Rocky River OH  44116  (216) 812-7841
See our CrossFit Cleveland Schedule Page for workout times
CrossFit Cleveland (Kids & Special Events)  17140 Madison Avenue, Lakewood, OH  44107. (216) 812-7841

Thursday, December 19, 2013

Gift Certificates for Beginner Fitness Workouts

Give the gift of fitness and help change someone's life for the better. We have two options for Gift Certificates for our Beginner Fitness Workouts on Mondays and Wednesdays at 7:30pm at our Rocky River location.

$60 for one person, four weeks of Beginner Fitness Workouts - MON & WED at 7:30pm.
$99 for one person + bring a friend to every workout.

You/they can start at anytime during the month, no need to wait for the start of a new month. These workouts are geared towards people brand new to CrossFit style workouts and will remain challenging for months to come. At least two CrossFit Certified instructors are on hand for every class to coach and instruct all participants.

You can purchase certificates here online or at the gym.  We will mail your certificate or hold it at the gym for you to pick up at your convenience.


Four (4) weeks of Beginner Fitness Workouts







Sunday, December 1, 2013

2nd Annual Fight Gone Bad Fundraiser 12/14/13



  • **We have 300+ pictures from the event posted online here CF Cleveland Fight Gone Bad 2013 

    It's hard to believe it will be one year since we moved into our current box in Rocky RIver and held our Grand Opening FIGHT GONE BAD Fundraiser in 2012. More than 200 people, including a few very special guests, turned out to help raise over $14,000 for a local family to help care for their son Conlan who was diagnosed at birth with Spastic Quadriplegic Cerebral Palsy. This year we will be raising money for local charities as our way of giving back to the community that has been so good to all of us.

    Doors open at 8:00am with the first heat kicking off at 8:30am. Everyone is welcome to attend, check out our box, watch one of the best spectator workouts CrossFit has to offer, and support several local charities!



    RESULTS:




    Experienced CrossFitters can participate in the Fight Gone Bad workout by registering for the starting time of their choice. There is no cost to participate, we do ask for a donation to help our causes. This is a friendy competition where your reps will be judged and counted by a peer, not a certified trainer. Prior to the start of your heat your form will be checked and verfied by a certified trainer to ensure proper movement. If you are unable to perform the exercises in a safe manner, you will not be able to participate in the workout.

    *** We have added one time for beginner & novice participants at 11:30am. If you are not experienced performing all five exercises in Fight Gone Bad, please register for the 11:30am heat.

    Prizes will be raffled off for all competitors, along with a bake sale and 50-50 raffle. If you would like donate prizes to be added to our raffle it would be greatly appreciated. 

    If you would like to help the day of the event, please register above as a "Volunteer" and or "Judge". We need help with set-up, registration and general help during and immediately after the event. your help is greatly appreciated.

    *** If you are participating in the workout AND want to volunteer, that's great. Register for your starting time AND also register as a Volunteer and/or Judge, thanks again.

Beginner Fitness Workouts - Mondays & Wednesdays 7:30pm



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.  







We have Beginner Fitness Workouts on Mondays and Wednesdays at 7:30pm at our facility in Rocky River.  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 $10 per workout or you can pay $60 per month for you to attend as many Beginner Fitness Workouts as you'd like. You do not need to register or sign up in advance, just show up about 10 minutes early.

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


Wednesday, November 27, 2013

New CrossFit Executive Fitness BASICS Program

CrossFit Executive Fitness 3-Week BASICS Program - in December




If you are looking for a more structured way to get started with our CrossFit group workouts, this new program might be for you.
 
This program is for people who would like more personal attention and guidance to get started in a new workout routine, along with a set schedule to stick with.  This 3 week/9 session course is similar to our popular 6-week Executive Fitness Starter Program, but shortened to 3 weeks to get you ready for our regular member workouts quicker. 

You'll start off slow the first session and slowly increase your activity level as the sessions continue. You will receive constant attention and supervision while learning the proper form and technique for a mix of exercises commonly used in CrossFit workouts. Sessions last one hour, consisting of a warmup, skills session, CrossFit style workout and a cool down. Your group will led by a Certified CrossFit Instructor and have the entire facility dedicated for your use. The cost is $180 for all 9 sessions.


You can get started in the Executive Fitness BASICS Program by registering here.  Group size is limited to eight participants.


The BASICS Program will be held in December in both our original location of CrossFit Cleveland, 17140 Madison Avenue in Lakewood, OH  44107 and our Main Location at 1211 Allen Court in Rocky River, OH  44116. Our Lakewood location has one shower room available for your use, and our Rocky River location has two.

We have new groups starting in December 2013.

Group 1:  Monday, Wednesday & Friday 6:30am Starting Monday 12/2/13 - Lakewood

Group 2:  Tuesday/Thursday 7:30pm & Saturday 7:00am Starting Tueday 12/3/13 - Rocky RIver



BASICS - 9 Sessions
2013 Start Times

****We also have our most popular 6 -week Executive Fitness Starter Program in both our Lakewood and Rocky River locations starting in January 2014.  Check out the details here  CrossFit Executive Fitness Starter Program in Rocky River.

CrossFit Cleveland - West  (Daily Member Workouts)  1211 Allen Court, Rocky River OH  44116  (216) 812-7841
See our CrossFit Cleveland Schedule Page for workout times
CrossFit Cleveland (Kids & Special Events)  17140 Madison Avenue, Lakewood, OH  44107. (216) 812-7841 

Wednesday, August 21, 2013

Hotshot 19 Memorial Fundraiser WOD – August 31st


SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

CROSSFIT’S MEMORIAL EVENT
Join the CrossFit community as we do a fundraising workout on August 31. More details to come. Let people know to support your effort by donating to the families here at hotshots19.crossfit.com.

Since the WOD has not been announced yet we don’t know what equipment will be needed nor how long to expect the WOD to take we will run as many heats as needed to allow all that desire to participate to do so. So, please come out to CrossFit Cleveland and support the fundraiser.

Wednesday, July 31, 2013

Simple Nutrition Plan. Stop Eating Crap, Eat Real Food!



There are 168 hours in a week.  Do you really think 3 or 4 hours working out can do anything about the mistakes you make during the rest of the hours during the week?

Proper nutrition is much more important to your overall health and wellness than the type of workouts you perform.  Do both right and you will be amazed at the results.

Maybe you are not the type to do 30 day challenges or go "all in" with major eating changes. Here are the first two tips on how to get started cleaning up your eating, one step at a time.

1 - Write a food log for one week, include everything you eat and drink each day and include how many hours you sleep each day.  Don't worry about listing exact portion sizes, just estimate.  If you are struggling with your weight, at the end of the week it should be painfully obvious what you are doing wrong.  If you don't see it, show us and we'll help. Add your workouts to your log if you don't already track them elsewhere.

2 - Identify three things that we would consider crap. Pick one and eliminate it.  Pick a second and cut your intake in half.  The following week completely eliminate your second pick and cut your intake in half of the third.  The following week eliminate the third completely. Maintain your food & sleep log the entire time and start to include how you feel during the day (energy level, mood, alertness, aches/pains, etc).

What do we consider 'crap'?  Anything that contains vegetable oils, refined sugar, wheat/barley/rye based grains, dairy, & factory farmed meats - basically all processed and genetically modified foods.

Give the two steps above a try and check back.  Once you've improved the quality of your food we'll talk about proper proportions to manage your hormonal response, primarily insulin. (Zone Diet)