Up and Coming

The group getting ready for the WOD

Sue resting in plank position

Kendra going deep on her KB front squat

We had a great time at the park on Saturday, the weather couldn't have been better. As long as weather permits we will continue to do workouts in the park on Saturdays. It's a great way to get our name out there and enjoy the fresh air.

There are a couple things planned for upcoming weekends. First,on Saturday Aug.2, Brandon will be giving a 1 hr beginner class on the Snatch from 12-1pm. The Snatch is an Olympic lift in which a barbell is lifted from the floor to overhead in one movement, this lift will greatly increase ones strength, power, coordination, flexibility and overall athleticism. For this class Brandon will be going over a skill based warm up and proper training progression for the lift. It is an amazing lift and I recommnd anyone who can make it attend this class. The cost is $10 per person.

Second, Saturday Aug. 9, we will be having a get together for Trisha's going away. She is going to Uma, AZ to start her new career. She will be missed very much but we are so happy for her. Trisha started with us about a year and a half ago at waterfront park in Medical Lake,so we thought we would meet there at 2pm for a bar-b-q and maybe a little "Crossfit fun. " Hope to see everyone there, if you need directions we will post them at the gym this week.

Keep it coming

Saturdays group WOD from River Front Park

A day at CrossFit Spokane. A group doing "Bears" (fun).

Sabina, Janette and Shanan doing some extra work after the WOD. Motivated

the Spokane SHOCK's Raul Vijil working hard during a training session.

Why do you think he is one of the best in the AFL 2?

We have a lot of new people interested over the last couple of weeks, so what ever you guys are doing to spread the word keep doing it.

The last 2 Saturdays we have a workouts outside or in a park and it seems to be going well as far as having good workouts and having fun. Check the main white board and the website to see if we will be training elsewhere.

A reminder to all, our afternoon classes start at 3:30 not 3:45 or 4:00. Please help us out and come at the appropriate time to allow for warm up, movement review and group instructions (3,2,1 go about :45 after the hour). Any questions please ask.

Just a note,
Our wireless Internet has been acting up lately which is why the delay in postings. Please be patient if it happens again.

Olympic lifting Snatch Class

Brandon will be giving a 1 hr beginner class on the Snatch, Saturday 26th of July (time and cost TBD). The Snatch is an Olympic lift in which a barbell is lifted from the floor to overhead in one movement, this lift will greatly increase ones strength, power, coordination, flexibility and overall athleticism. For this class Brandon will be going over a skill based warm up and proper training progression for the lift. If you are a novice and want to learn or improve upon this Olympic lift this class is for you. Stay tuned for price and time.

Thank you to all our members and friends we appreciate all of you.

Outside

Matt doing some kettlebell swings.

Brian doing a great OHS.

Angela working on her ring dips and getting some encouragement.

The cheering section during Saturdays WOD.

We did a workout on the corner of Misson and Ruby this past Saturday (the comedy club). We had lots of looks, a couple of honks and a great workout. We are going to be doing more workouts outside and at different locations while the weather is nice.

Saturday 12th WOD

We will be dong our next Saturday workout at River Front Park, somewhere by the fountain. Come and join us and bring your friends.

July 4th WOD

The 4th of July group.

Kendra doing her swings at the final point.

Dawn and Matt trying to wave down new members.

The winning team 47:49. Thanks Derek for putting up a tremendous effort despite the little leg.

We had a good turn out and a lot of fun during the 4th of July WOD. The WOD was a scavenger hunt. Each team was given a map of the surrounding area with 5 points marked on it and as a team they made their way around to each point(2 1/2 miles +-) . At each point there was a sign which told them what they had to do before moving on to the next point, all team members had to be present to begin the exercise. Hope you all had a great INDEPENDENCE day!