Home / Weekly Updates / Week 11 Communication: May 24, 2020

Folks! We’re still here and we’re getting so close to being back together. There are TWO major topics for this week: (1) Murph, and (2) more reopening info!

Murph at Home, Memorial Day 2020
This is a tough workout on a good day! We hope you all crush it tomorrow, and select the correct scaling options as you undertake a large amount of volume! Some of you have been doing #allthesquats so we know you’re ready for that and #cagedbirds have been flying on the roads – scale the pushups if you need, and mix and match on your pulling or situp option.

Reopening FAQs
We really appreciate all of the questions that have come in and here is our response! Check out Tricia in our Reopening FAQ video here: https://youtu.be/Z8PjI67l8iI. Please watch the video. We’ll share more details as the date draws near including a video introducing the gym flow and expectations. If this video has opened questions of your own, please reply to this email and we will get answers for you.

Equipment Return
We are glad to have loaned out our equipment during the closure – I hope you used it and got sweaty! But we need to bring it back in for our reopening on June 1. We have scheduled two time slots for drop off. If you are not able to attend one of these slots, please reach out to Jimi.

  • Tuesday from 5:00-7:00pm
  • Wednesday from 5:30-7:30pm

You’ll be asked to wipe down your equipment in the gym before signing it back in (TIA) and the coach will direct you from there. #nocootiesnocovid

CF WOD and SWEAT Programming
CF WOD and SWEAT are programmed independently of one another with different cycles and intention.

CF WOD is our daily WOD – posted weekly on website and SugarWOD and daily on the whiteboard. WOD Review will happen in person in the gym so no videos on this programming after May 30. NCFIT has set us up really nicely with a 3-week program called REBUILD so we can get back into the business of Forging Elite Fitness in the gym.

SWEAT is our virtual track (that we’ve been producing for the past 11 weeks). This program is meant to be performed at home and with limited equipment. SWEAT will be uploaded to SugarWOD weekly with 7 WODs for the week – and Coach recorded WOD review videos will continue. All access to this programming (including the WOD review video via YouTube link) will be found in SugarWOD on June 1 and forward. Our commitment is to continue SWEAT through June and July, at least.

The SWEAT program is included in BTCF CF WOD Plans and can be accessed by those athletes. It is also for purchase as a stand alone Plan for $65/month – great recommendation if you know anyone in your life that is ready to start their CF journey but they aren’t ready to come into the gym quite yet post-COVID. Or they feel they need to ease themselves into our crazy world of high-intensity exercise.

In Closing
The overall message we hope you receive is that you – our community who have stuck with us through the past 11 weeks – are our priority. Our reopening on June 1, is a soft opening, we want to offer you the best service we are able and in the safest manner possible. We promise to adapt quickly as we see how this starts to play out.

SEE YOU SOON – AND WE MEAN IT!

 
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BTS on Instagram

It’s 🏈 Sunday! (Also open gym and the free community WOD Sunday at BTS) If you’ve ever noticed a Stealers flag in our photos… there is also a Browns flag too! This is because one of our owners, Tricia, grew up in Pennsylvania and our other owner, Jillian, grew up in the greater Cleveland area. Nothing like a little bit of healthy competition! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
It’s 🏈 Sunday! (Also open gym and the free community WOD Sunday at BTS) If you’ve ever noticed a Stealers flag in our photos… there is also a Browns flag too! This is because one of our owners, Tricia, grew up in Pennsylvania and our other owner, Jillian, grew up in the greater Cleveland area. Nothing like a little bit of healthy competition! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
View on Instagram |
1/9
Mixing it up in class is important! We do this by using different tools… like kettlebell! Variety keeps our workouts fun and effective. Can’t wait to see everyone in class! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Mixing it up in class is important! We do this by using different tools… like kettlebell! Variety keeps our workouts fun and effective. Can’t wait to see everyone in class! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
4 days ago
View on Instagram |
2/9
At BTS we often lift heavy weights! (Or at least as heavy as we can with good form) Lifting weights can be intimidating but it is SO IMPORTANT. 

Some of the benefits of lifting heavy include: 

•Building muscle 
•Improving bone density
•Improving balance 
•Reducing the risk of chronic conditions (and reducing symptoms) 
•Improving cognitive function
•Positive mental health affects 

So come lift with us! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LiftHeavy
At BTS we often lift heavy weights! (Or at least as heavy as we can with good form) Lifting weights can be intimidating but it is SO IMPORTANT. Some of the benefits of lifting heavy include: •Building muscle •Improving bone density •Improving balance •Reducing the risk of chronic conditions (and reducing symptoms) •Improving cognitive function •Positive mental health affects So come lift with us! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LiftHeavy
7 days ago
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3/9
You read that right. Want to come workout at Birdtown Strength for free? Come on by tomorrow (Sunday) at 10am! No sign up necessary and no experience needed. 

A trained and certified coach will be taking you through an all levels workout that includes a warmup and movement review. See you then!

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
You read that right. Want to come workout at Birdtown Strength for free? Come on by tomorrow (Sunday) at 10am! No sign up necessary and no experience needed. A trained and certified coach will be taking you through an all levels workout that includes a warmup and movement review. See you then! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
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4/9
Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.

This workout will be challenging and it’s meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here. 

𝐒𝐭𝐚𝐧𝐝 𝐓𝐚𝐥𝐥 - 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞

2001m Row 
-Into-

9 ROUNDS 
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups 

-Into-
2001m Run

#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget
Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001. The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions. This workout will be challenging and it’s meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here. 𝐒𝐭𝐚𝐧𝐝 𝐓𝐚𝐥𝐥 - 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞 2001m Row -Into- 9 ROUNDS 11 Deadlifts (155/105) 11 Box Jumps (24/20) 11 Pull-Ups -Into- 2001m Run #BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget
2 weeks ago
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5/9
There’s nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and don’t forget to celebrate your wins along the way!

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
There’s nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and don’t forget to celebrate your wins along the way! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
View on Instagram |
6/9
Somedays workouts aren’t about getting fit or building muscle. 𝑰𝒕’𝒔 𝒋𝒖𝒔𝒕 𝒕𝒉𝒆𝒓𝒂𝒑𝒚.

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Somedays workouts aren’t about getting fit or building muscle. 𝑰𝒕’𝒔 𝒋𝒖𝒔𝒕 𝒕𝒉𝒆𝒓𝒂𝒑𝒚. #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
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7/9
Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday post… I found this one. Although it is him from behind, note the cool socks and heavy weight (he’s a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday post… I found this one. Although it is him from behind, note the cool socks and heavy weight (he’s a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
3 weeks ago
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8/9
Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that you’ve accomplished. On this day, remember that your hard work and perseverance make a difference.

No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we can’t wait to see you in the gym soon! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule
Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that you’ve accomplished. On this day, remember that your hard work and perseverance make a difference. No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we can’t wait to see you in the gym soon! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule
3 weeks ago
View on Instagram |
9/9
 

Workout of the Day

  • 09/29/2024 Sunday’s Workout

    WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading

     
 

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