Home / Weekly Updates / Week 15 Communication: June 22, 2020

CLASSES
ALL Classes have been updated to hold 10 athletes plus one coach. Which should eliminate the need for people to be on Waitlist – or at least lessen the Waitlist demand.

We also expanded / moved the PM Classes – Classes are now 4p, 5p, 6p, 7p – back to our pre-COVID schedule – to accommodate as many of you as we can safely.

There may be more schedule updates in the coming weeks to add to the AM or Saturday hours. Please bear with us as we make sure we can confidently staff those hours and bring you a clean space.

PROGRAMMING
We are moving into week 4 of the gym being open and that means we are going to turn it up a notch with more aggressive workouts and a more aggressive use of time. In order to get this done and meet the cleaning demands, we’re going to have to ask you to help us clean the equipment as you have been doing and then head out the front door and chat with friends at the parking lot or at the park – there is a great path around Madison Park or you could hit the Waterbury Mile and get in a nice cool down.

Please remember to come in the back hallway and keep social distancing – masks are greatly appreciated in the building and while you are waiting in that hallway. There are logos on the floor to help keep you spaced apart. And you’ll leave out the front door…even if there isn’t anyone around, please leave out the front door. Thanks in advance.

Fun fact: We are using Western Reserve Distillery 80% alcohol disinfectant. #buylocal

Please don’t throw the bottles away! We are refilling them to be environmentally conscious as well.

FUNDAMENTALS and DROP INS
We have opened the gym for new athletes and drop ins – with some caveats.

Drop ins must email / communicate with Jillian, Jimi or Tricia and be put on the schedule.

One drop-in per class and they will be counted in the total headcount.

They will sign a waiver and pay $20 drop in (or $25 for class and t-shirt). Fundamentals is back on the calendar for Saturday, June 27th at 7am with Jimi, max 4 athletes.

We revamped Fundamentals at the beginning of the year to 3 classes, and post-COVID we will start with Class #1 on Saturday morning – with two classes scheduled the following week based on athlete/coach availability – preferably Tuesday and Thursday, but this will be customized each month. Providing flexibility, we expect attendance in all 3 classes and no need for skipping or making them up, which we ran into when they were at set times in the past.

APPAREL
I know some of you are itching for new apparel to reflect our name change and we’re working hard to get new gear in stock. So stay tuned for the big reveal – It’s COMING!

FEEDBACK
We are always interested in your feedback – please let us know what is working and what you would like to see improve. No matter our effort, you won’t hurt our feelings. We want to be sure we’re bringing you the best hour of your day.

 
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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

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    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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