hours

The roads are closed all around us. We can't get to the freeway! So they should have them clear for the afternoon. We will be there from 3-8pm. If anything changes we will let you know. See you there.

We are open

Maks, Liam, Coby, Ben, and Carlos Jacob pre kids night

Sully Quick Hands

We will be open for the morning and evening session Wednesday! So come get another awesome workout in before the next crazy snow storm. If you like you can give Angela (509-209-7218) or Mike(509-209-7217) a call before you come on the days the snow is really bad to make sure we made it in from "the country!"

Closed for the morning session

We are going to be close for the 8am to noon session because of the road conditions.
We will be opening up for the afternoon session 3pm to 8pm

So Come in this afternoon to get your Workout.

Snow day

CrossFit Spokane toys. A full selection of Kettlebells (9lb-53lb).

Misha and Nick post row.

Val doing some wallballs.

Christmas flipping one of our tires during a WOD.

Monday 28 of January we will be closed because of the weather. Our home is not very close to the gym and the roads are pretty bad from here to the freeway. So for you die hard CrossFitters the WOD for Monday will be to pile a mound of snow 10 ft in diameter and 5ft high as fast as you can (take a picture to show your work), we will post any pictures and times given to us.:) We will see you Tuesday at 8am. Sorry for the inconvenience. (Also, just a reminder for you early birds, we will be open at 5:30-6:30am Tuesday and Thursday.)

KHQ 6

Just wanted to let everyone know that we will be having KHQ channel 6 at our gym next Wed at 5:45 for some interviews and broadcast. We would like to have some of our members working hard, so if you are interested please let us know and come by at 5:30/5:45 or so. Also we will be having a regular 5:30-6:30am class time on Tue and /Thur for you early birds. Sorry for no pictures, but sometimes I can't figure this thing out.

MLK Day

Slosh pipe anyone. Deceivingly hard!

Troy giving us the look.

The Glover brothers; some functional training at it's finest. 400m 100lb sand bag carry and 15 95lb OHS (for time).

If your gym doesn't have plenty of pull up and dip stations, think twice.

I hope everyone takes advantage of the holiday and gets to the gym for a great workout. lots of people may have this day off, so don't sit around; get out and do something. To help you with this, we will be open regular hours.

Growth

The fire from our snow shoe trip. Next time we will be snowshoeing to a hot spring.

Too much CrossFit.

Derek explaining the WOD to Sully.

TR playing with one of our newest toys; the 100lb sandbag.


We have seem to grown a tremendous amount over the last month or so; which is great. Less then a month ago we were concerned with how we will pay the bills for the month now we seem to be concerned with if this place is going to be big enough and if we have enough equipment. I definitely prefer the latter of the two. As we get bigger and bigger I am more and more thankful for our members who have been doing an awesome job at spreading the word about CrossFit and our growth is a direct reflection. The people who try us out recognize the quality and value of what we offer; it's unlike any other "gym". We take your training very seriously and we only want the best out of our members. If someone can't give it their best effort then there is a Globo gym somewhere with your name and EFT bank withdraw on it.

Teaching the Fundamentals

Delia just started with us this week. She is doing a great OHS here.

Garth demonsrating the KB swing.

The group

Here is Rebecca showing a beautiful OHS. She also joined us this week.

The ladies discussing scores at the end of the WOD

We held another fundamentals class this Saturday. We had a great turn out and an awesome time. Not only did all of our newer clients show up, some of the more experienced "Crossfitters" showed up too. We followed the class with a group workout of one minute rounds of OHS, KB swings, and med ball cleans. For a total of three rounds, then added up the total reps at the end. (like Fight Gone Bad)

The scores were:

Troy:162

Brad:168

Rebecca:175

Angela:219

Delia:148

Christmas:181

Mike Glover: 109

Carlos: 176

Cheryl: 135

John: 140

Derek: 189

Garth: 151

Mike: 194

Everyone put out some great effort (check out the video). It is great to see even the most experienced althete checking and rechecking their form to make them that much better.

I would also like to thank Christmas and Derek for showing up and helping out. They both got certified recently and had some great tips.

Anyone

Brandon working on handstands. With a little coaching and a couple of pointers he showed great improvement.

Corey, focused and ready for the next box jump.

Val (61 years old) and her daughter Heather

Paula, 60 years old with 12 grandchildren.

This past week has been great here at CrossfFit Spokane; we have seen a lot of new faces, had some great workouts and have made some more improvements to the gym. If one was looking and paying attention to the people to the new faces that we've seen, the current members we have and the CrossFit community as a whole, you will find an extremely diverse bunch of hard working people committed to their health and fitness. Among the people who have entered CrossFit Spokane over the last week or two you would have seen a few rugby players, a contractor, house mom, two 60year old grandmothers, a couple of college students, some members of our great military and a couple firemen. So, what does this mean? It means that anyone and everyone could and should be doing CrossFit!

Should you do CrossFit?

"Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments." (CrossFit Foundations)

WOW

Some of our CrossFit Kids.

A day at CrossFit Spokane.

This is Charity, who just joined with us today.

Mike post 300.

What a day, we had like 8 or 9 new people come in today to give us a try and had two new members join the CrossFit family. I guess the word is spreading fairly good about the quality of training and value we offer at at CrossFit Spokane. Where else in town can you go and be guaranteed that you will be around people who want to workout hard and take there training seriously. I had two good comments today from two of the new people; one person liked the fact that we don't do much talking when we are in the middle of a workout (it's hard to talk when your gasping for air) and the other comment was the fact that we don't have TVs like some other gyms in town, once again (who gives a crap about TV when you are focused on your workout and you just want to get it done without collapsing from exhaustion). One common thing you will find here is that no matter who our members are (grandmother, police/fire/mil, pro athlete, college student, house mom, whom ever) they all come to work hard and that creates an atmosphere conducive to quality training.

Thank you to all of our members, we appreciate you.

Foundations class (for any of our new members)
Saturday 12 9-11am

300

We are glad to have Amy back from her Christmas vacation. Here she is getting some last minute instruction from Mike.

Chris doing the 50 dead lifts during the WOD.

Derek doing the 50 dead lifts during the WOD.

Corey didn't fall or get hurt he is just resting during the 50 floor wipers and he beat Carlos by 9 seconds.

TIMES FOR "300"

Carlos 30:09

Corey 30:00

Derek 20:30

TR 24:58

Chris 20:08

Amy 35:08

Cheryl 21:40 (12pull ups)

Today was the first time trying the "300" workout form the movie "300".
When I thought of doing "300" workout I also was thinking about the video I saw of Mark Twight being interviewed about the training he put the actors through for the movie. During that interview there was no mention of CrossFit at all. Mark Twight, who was a former CrossFit affiliate and has written for the CrossFit Journal (issue 19 March 04), used the CrossFit methodology and training style, but failed to give credit where credit is due. There are people in town who may pass off the training they offer as CrossFit style and it may very well be CrossFit WOD's they are doing and training people with, but CrossFit is more then just a workout style. CrossFit is also the friendships, a sense of community, the sense of belonging to something, the willingness to help out if needed, a team and a family. That is what you will have if you go to any true CrossFit gym on the planet and no 24hr Globo gym can emulate that. TR has great story of a buddy of his who had a interesting experience at a "Big Box gym" when he went to sign up for the CrossFit class; you should ask him sometime. The bottom line if you want a kick in the pants workout and to be around people who are way cool and train hard you have come to the right place.