Wednesday, March 28

Beautiful Day

Run 5k
25 knees to elbows

Tuesday, March 27

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!!


For time:

Row 1 mile

45 lb Thruster, 50 reps

30 pull-ups

Wednesday, March 21

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.
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.

Sunday, March 18


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.


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

Snatch Balance

5 Set of 3

Depth Jumps

Thursday, March 15

Grindin' the Rail

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

For Time:
400 m Sprint

21,15,9 reps

Squat Thruster

Pull Ups

400 m Sprint

Tuesday, March 13

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.
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.

Monday, March 12


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! :)
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

Thursday, March 8

Push yourself



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

For Time (you choose)
50, 75 or 100 reps of both 95lb OHS and pull ups in any order.

Morning Crew

Here are some of our ladies hard at work.



Bodyweight Benchpress

Bent over rows

Sunday, March 4


Another product of exercise. Probably Crossfit.

For weight

6 sets Deadlift 3-5 reps

For time

50 burpees...

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

stretch good