Beautiful Day

WOD

Run 5k

25 knees to elbows

Hump Day

Here is Lynette demostrating a split jerk. Lynette has been with us about two months now and is showing phenomenal progress. Go girl!!

WOD

"Jackie"
For time:

Row 1 mile

45 lb Thruster, 50 reps

30 pull-ups

Crossfit Kids

Pictured above is Coach Mike pumping the kids up before a little head to head competition. Monday was our very first Crossfit Kids class. It was a lot of fun. I think the parents enjoyed watching as much as the kids had doing it. They did bear crawls with weights in hand. 20 foot medicine ball carry and agility ladder. The times were very impressive.

WOD

Two minute drill

Wall balls

Jump rope

GHD Sit-ups

Push ups

As many reps as you can do in two minutes with each exercise. With one minute rest between each exercise.

TGIM

Here is Connie doing a wonderful L-sit, before heading outside to flip some tires in our tire/sprint relay. We have been glad to see some sun after a long winter.

WOD

5,5,5,3,3,3,1,1,1 Reps

Snatch Balance

5 Set of 3

Depth Jumps

Grindin' the Rail

Here is Anton trying out his new grind plates. He makes it look easy!

WOD

For Time:

400 m Sprint

21,15,9 reps

Squat Thruster

Pull Ups

400 m Sprint

Fools Day training

Crossfit Spokane would like to welcome Corey and Tonya to the family. They have been coming for about a week and a half and have been doing awesome.

WOD

For time

-25 burpees

-Run from Crossfit sign to Crossfit sign (about 2 miles).

-25 burpees

We only have about 2 weeks left until the midnight run.

KIDS NIGHT

Here is Kayla demonstrating a double under.(who needs a hair tie?)

Under Kayla is Taylor and Tori. Daughters of Phil and Connie. They were going head to head in a Crossfit Kids relay. Crossfit Kids will continue on Monday evenings at 7:00 pm. It is open to all of our clients children who are always waiting patiently for Mom and Dad! :)

WOD

For Time

50 Turkish Get-ups

50 Walking Lunges

50 Ring push ups

50 Back Ext

50 Leg Raises

50 Box Jumps

Extra: For time

50 Burpees

Push yourself

Lauryn

Anne

This is a lauryn and Anne warming up with OHS. Anyone can do it with practice.

WOD

For Time (you choose)

50, 75 or 100 reps of both 95lb OHS and pull ups in any order.

PUSH YOURSELF !!!

Morning Crew

Here are some of our ladies hard at work.

WOD

10,9,8,7,6,5,4,3,2,1

Bodyweight Benchpress

Bent over rows

LIVE LONG AND HEALTHY

Another product of exercise. Probably Crossfit.

WOD

For weight

6 sets Deadlift 3-5 reps

For time

50 burpees...

extra- grip work (pinch blocks, farmers walk...)

stretch good