Be thankful

CrossFit Fallujah

Be thankful that you have your family your health and your freedom. There is a soldier far away making sure you have these rights.

WOD

For time

-broad jump 60ft in as few jumps as possible

Diane modified

21-15-9

225lb deadlift

handstand pushups

run 400m in between

Go Heavy

Anton and Jeff, father and son, go at it head to head. In the end, Anton had the best time of the day for the workout on Saturday.

WOD

For total weight (CrossFit Total)

1 rep max on squat

1 rep max on deadlift

1 rep max on shoulder press

do as many sets as needed per lift and take the best weight from each

REST

Alisha resting after a hard run.

WOD

Rest and be ready for Monday

The picture says it all

Ellen getting ready for some wallballs.

WOD

For time (4 rounds)

15 bears (clean, front squat, push press,back squat, push press)=1 rep

15 pull ups

OHS contest just for fun

This is Nicole from CrossFit HQ in CA. doing a perfect overhead squat with 95 lbs during a contest. She won the contest with 25 reps straight at a body weight of 110 lbs. Check out crossfit .com for the video

WOD

In as few sets as possible and for time

75 reps of OHS w/ PVC, 45lbs or 95lbs

This will be extremely challenging if you really push yourself.

It's going to be a tough day

Look at Teresa doing an overhead squat for her warm up. This is one of the best core training and functional training exercises you could do for all around physical development.

WOD

For time (4 rounds)

20 squat thrusters w/20lb,30lb or 40lb dumbbells

20 box jumps or step ups w/ jump off 20 in box (red one)

20 kettlebell or dumbbell swings W/ 20lb,35lb or 53lb KB or DB

We are having a "ball"

Here is Phil practicing with the 175lb stone for the first time. He made it look too easy and this was after a hard deadlift workout. He did two stones five times on box. It was a lot of fun.

WOD

For time (4 rounds)

run 400m or row 1/2 mile

20 GHD sit ups

20 back extensions

10 push ups

A great week

It has been a good week. We had several new people stop in, some clients set new records, we got a few new things in the gym, we had some family stay with us and it snowed. I hop everyone had a great week as well and I hope next week is just the same.

WOD

rest

Snowy Saturday

Angela
Jena

Tiffany

Angela, Jena and Tiffany do a spinn class onnthe snowy Saturday afternoon.

WOD

For time (Kelly jr.)

3 rounds
-run 400m
-30 wallballs
-30 box jumps
after the last set run 1 more 400m for a total of 1mile

TGIF

Here is Angela during a tough workout, what do you think she is doing?

WOD

For time

-20 pullups

-20 GHD situps

-20 OHS pvc/45lb/95lb

-20 ring pushups (reg. or on knees)

-20 half-moons 10lb/14lb/20lb med ball

-20 GHD back ext.

sprint 400m (1 lap) or row 1/2 mile (.5)

"Must Love Pain"

Fight night

This is Chris and Dave preparing for the first ever Medical Lake Fight Night which was held on Tuesday night @ 18:30. It was alot of fun and everyone seemed to enjoy themselves (including the mothers of the fighters). The fight was a draw, there will have to be a second.

WOD

Your choice (for time)

row 3 miles

run 2miles

Must Love Pain

This is Ashley. She and her mother Lori started two weeks ago. They are very dedicated and a whole lot of fun to have in the gym.

WOD

For time (with 10,20 or 30lb BD)

run 800m

9 jumping squat thrusters, 9 pull ups

run 600m

15 jumping squat thrusters, 15 pull ups

run 400m

21 jumping squat thrusters, 21 pull ups

OUR GYM

These are a couple of pictures of our gym. On average we have about 4 -5 people in here at a time, on busy real busy days we've had as many as ten at once.

We got balls

These are the newest peice of eqipment we got (two 175lb stones) and many more to come. I hope to have a 150lb stone by the end of the week.

WOD

REST DAY (SUNDAY)

Fight Gone Bad

This is our oldest daughter Kayla (6yr old). She got third highest score out of about 16 people who did it today on Fight Gone Bad with 245 pts.

WOD

3 rounds (modified FGB/30 sec. at each station)

WB 10-20 lb ball @an 8ft target
Row for reps
Push-press
Boxjumps 16in box
SDHP

Burpee Love

Phil and Connie joined us tonight for there first complete workout. They both did awesome and we look forward to many more.

WOD

5 rounds (for time)

20 burpees

10 ring dips

row 1/2 mile

Run and lift for your life

Here is Sue, happy, motivated and ready to work hard everytime she comes into the gym.

WOD

4 ROUNDS ( for time)

Run 400 m

10reps 225# deadlift

strength day

This is Anne. She has been with us for a month or so and she is an animal. Definitely one of the hardest working people at the gym. Here she is able to touch her toes after a few weeks of CrossFit. She's awesome.

WOD

Your choice

30 reps of shouldering the 175lb stone (15 each shoulder)

or

5 sets of 3 repmax deadlift and 3 repmax push press

Test yourself

Derek (a 6am regular) working hard and ready to be sick. "GO Derek"

WOD

21/15/9 (for time)

95lb push press

pull up

run 400m

We will be using this as a bench mark for the people who have been with us for a while and a starting point for the new members (scaled if needed).

HOT girls of CF Spokane

We have been gone for a few days in the mountains having fun with family and friends. This is Angela (owner of CF Spokane) and Jeanette (a regular at the gym) getting ready for a ride.

Janette doing a wonderful front squat after a long time away for the holiday. YOU GO GIRL

WOD

4 ROUNDS

20 WALL BALL
20 BOX JUMPS

20 GHD
400M RUN

4 rounds -for time

30 jumping pullups

30 jumping dips

10 front squats

This wasn't a favorite for anyone today.

Is this right daddy?

Teresa, our very first client. She has been with us since we were in our garage. Look at her run, she thought she would never be a runner.