Checkout this video about grassfed beef.  This farmer supplies Whole Foods, so if you want some quality beef get to Whole Foods.  (nearest is Chagrin Blvd)

They do sell direct, would have to buy a side.  If interested lets talk, maybe we can all go in on it together.

Fall – Winter hours start on Monday, August 23. Be sure to check the schedule for significant changes to our morning sessions and one addition to the afternoon sessions.

Some session times may need to be added/removed, changed or adjusted slightly. So keep checking back or check the schedule on the door. As always, we’ll keep you posted!

This week will be a little different due to our being very short-staffed. We’ll be open and holding sessions as scheduled and we decided that it’s YOUR week. It’s all about YOU!

So what are we doing?

This week is “make-up” / “PR” week. We did the same thing last summer at one point or another. It’s simple:

Miss a workout recently? Look it up and make it up!

Just want to work on PR’s (deadlift, jerks, Fran, FGB, Helen, mile sand bag run, etc.)? Set a new one! In fact, it may be nice to set one EVERY day this week! Let’s achieve some stuff! See someone going for it? Stop and help push them through it (if you’re not in the middle of your own thing)!

Of course, in the event that you’ve never missed a single day, there will be a default workout posted on the board. We’re just not going to post them here.

So this is the WOD post for the week. Set a PR? Tell us about it in the comments! Got a great time on something else? Tell us!

As always, we appreciate each of you and the progress you make every day! Thank you for being a part of the SPC family!

You know – this summer has just been flying by. We were talking recently and thought “why not start planning something for next summer?” What we came up with was an idea for an SPC Family Getaway. We could all go somewhere, pool our resources, rent a place for a week of workouts on a beach or somewhere. Sounds great!

Problem is, we can’t make your minds up for you! You should have some input on where we could go! So we’ve put together a little database that those interested can go to and have their say. Who’s interested? If you are, head over to the SPC Family Getaway database and let us know. A trip like this that could potentially involve so many people is going to take some real and lengthy planning!

No commitments. No pressure. We’re just getting an idea of what you may need and where you’d like to go.

Once again, thank you for your continued and enthusiastic support for SPC and, more importantly, your friendships!

Hello everyone.  I just want to take a moment to update everyone of an upcoming schedule change.  We have decided to discontinue our FRIDAY afternoon sessions BEGINNING THIS FRIDAY  (currently only 4p) for the remainder of the summer.  This decision comes after discussions with the other trainers and agreeing that the 4p session has had a low attendance the past few weeks.  With many leaving on vacation and others beginning the weekend early, this is the best decision for our facility at this time.  We will re-evaluate this time slot at the end of the summer as our fall schedule will have a new look.

I hope that everyone understands our decision and will not be too upset with us.  If you have any questions or comments, please feel free to let me know.  Thank you once again for your continued support of SPC CrossFit.  I truly appreciate every one of you, both as athletes as well as FRIENDS.  Many of you have heard me talk about COMMUNITY and I believe wholeheartedly in this.

Have a WONDERFUL remainder of the SUMMER

NO FRIDAY PM CLASSES BEGINNING THIS FRIDAY…. JULY 9th

This morning about ten people made it out to The Barn to head down to the metro-parks to do a “5k” run. It was suggested that we do the Salt Run trail, which didn’t seem to bother anybody until Sepi asked Toby if he was sure and mumbled something like “oh they’re gonna hate you when they’re done”… It was at that precise moment that I knew we were in for it.

Have a look at the map. See the parking lot where it says “Virginia Kendall Area” (you may have to click to make it larger)? See where the trail is (red)? See that LARGE body of water between the two? Sure, the Salt Run is a 5k. What seems to have slipped the minds of our planners was the extra mile run to get around the LAKE to our starting point! So it was really more like a 7.2k run!

Truthfully, it was a great time. Steep hills (many and long), roots, trees across the trail to hurdle, mud, and then some – kind of cool and certainly a little more scenic than running to 91 and back. Everybody was finished in under an hour and we were out of there by about 10:30 a.m..

If you didn’t get a chance to get out this morning to join us, don’t worry, there will be another opportunity!

Have a great Fourth of July weekend and we’ll see everybody back at The Barn on Monday!