Tuesday, July 15

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.

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