Thursday, August 28

Training time

Garth's "I'm finished face". Ladies, he looks exhausted.

Jeff doing wonderful front squats during a WOD.

Pat doing DB presses during a modified one foot "Diane". You can see the effort on his face, there's no doubt he works hard.

Friday Morning
Because of a sick child, we will not be open for the morning 8-9&9-10am class on Friday August 28th, we will be open at the noon-1pm class time, 3:30pm-7:30pm and Saturday 10am-12noon for training.
(sorry for any inconvenience)
Labor Day
We will be closed for the holiday on Monday 1st of Sep
The WOD for Monday is run a 5k and don't forget your burpees! Bring in your run times on Tuesday so we can post them. Have a great holiday.

Tuesday, August 26

We survived

We survived the day of Parkour with Chris from Inner Monkey Parkour Everyone had a lot of fun and learned some cool moves that can be practiced and applied anywhere. We will be hosting another Parkour training session with Inner Monkey Parkour soon (don't miss it) and will be offering indoor training during the winter months for the local Traceurs. Parkour is a good way to develop, hone and meld all ten general physical skills widely recognized by exercise physiologists and trained with CrossFit
(1.Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen. 2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. 3. Strength - The ability of a muscular unit, or combination of muscular units,
to apply force. 4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed - The ability to minimize the time cycle of a repeated movement. 7. Coordination - The ability to combine several distinct movement patterns
into a singular distinct movement. 8. Agility - The ability to minimize transition time from one movement pattern to another. 9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy - The ability to control movement in a given direction or at a given intensity.) If you want to test your over all physical ability, learn something new and have a blast don't miss the next Parkour event.
From Wikipedia, the free encyclopedia From Wikipedia, the free encyclopedia
Parkour (sometimes abbreviated to PK) or l'art du d├ęplacement[1] (English: the art of movement) is an activity with the aim of moving from one point to another as efficiently and quickly as possible, using principally the abilities of the human body.[2] It is meant to help one overcome obstacles, which can be anything in the surrounding environment—from branches and rocks to rails and concrete walls—and can be practiced in both rural and urban areas. Parkour practitioners are referred to as traceurs, or traceuses for females[3] (the verb tracer "to trace" is French slang for moving with extreme speed).

Friday, August 22


Saturday at 12:00 we will be meeting at the gym then heading out to West Valley High to do the Parkour training class. If you want to meet us there we will be at the main entrance to the school (SW corner at Vista and Buckeye) about 12:30. All are welcome, just bring yourself, water, and $15.00. This will be very cool, don't miss out.

Check out these Video links

Thursday, August 21

We love you guys

Grant, "I did it".

Karen, "What the heck am I supposed to do with this stuff?"

Keep pulling hard.

Sean, working hard during one of the WOD's. If you can keep up come give it a try.

4:30 group

We have had a lot of new faces in the gym within the last couple of weeks, the cool part is that all those people seem to have made themselves right at home with us. I love the type of people Crossfit attracts; hard working, friendly, and always willing to help. Every new person we have had has commented on how friendly the members are, I have to say I don't think someone with an unfriendly attitude would make it very long in our gym. That is what we love about the Crossfit community, especially our members. Keep up the hard work!

Tuesday, August 19


Janessa just getting finished with the WOD. She all ways performs well.

Brin and Angela do an extra team workout. P1 holds a bar/slosh pipe over head while the P2 swings a kettlebell 25 reps, repeat 4 times. FUN!

Brandon doing a perfect front squat during Saturdays WOD.

Carlos doing the new version of the full squat. Check out that range of motion.

This Saturday we will be having a Parkour class from 12:30-2:30 ($15.00. Meet at the gym at 12:00 and we will head out from there.

Good post on nutrition.

Thursday, August 14

Good bye

Master Garth on his slack line as Tobi and Trisha watch in amazement.

Some of the group.

Group waiting patiently for the food.

Angela stays in the ZONE even at cookouts.

This past weekend we said good bye to Trisha one of our friends and loyal member of CrossFit Spokane. It was a good turn out for her going away, we had a good workout, good friends and good food. For those of you who didn't know about it or couldn't make it, we are sorry you missed it (check the site for events).
This Saturday we will be at the gym for our workout, so try to make it, they are always a good time. After your workout you can drive to our daughter Kayla's cheer leading car wash. It will be at SLEEP CITY on Division which is located at 5027 N. Division 10 am to 2pm (Right next to Franklin Park and across from Northtown mall).
Come support her CHEER team LOOK FOR POM-POMS

Saturday, August 9

Air Force Times

Brian doing some kettlebell tricks.

Janette and Brandon doing heavy bag carries during the WOD.

Angela coaching a fundamentals class. These classes are paramount in the success of each persons training. They lay foundation for quality training at CrossFit Spokane.

Today we say good by to Trisha who has been with us for about a year. She has been awesome to train her and have her as part of our CrossFit family. She is off to start her life and career elsewhere. One of her best accomplishments (in my opinion) was going from not able to do 1 pull up to being able to do almost 30. If you have ever seen her do pull ups she makes it look effortless.
Today we were at Water Front Park for Trisha's going away workout and barbecue. We first met Trisha here about 1 year ago for her first CrossFit WOD and today was her last (with us). There was a Blue Grass Festival, the air show at the Air Force base and nice weather, so it made for a great day. If you missed it you missed out.
There was a great article in the Air Force Times about CrossFit in the military
If you are in military or are entering soon CrossFit is the training program for you. Maybe someday it will be the standard for PT DoD wide.

Thursday, August 7

Brynne wondering what she has gotten into.

Jake, who is a friend of CrossFit Spokane, could use your thoughts and prayers right now. Get back soon brother.

Jason doing a WOD with body weight deadlift .

Tira excited to start the workout.

The workout this Saturday will be in Medical Lake.

Don't forget about this Saturday. We will be at Water Front Park in Medical Lake for the workout and Trisha's going away WOD. The gym will not be open on Saturday.

We would also like to welcome Fast Trac Performance/CrossFit Spokane Valley to the area. They are open and ready to go. We wish all the best to them as they join us in the fight against big box/Globo gyms.

If you want the best training come see us.

CrossFit Spokane would like to welcome all CrossFitters from other affiliates who need a place to train while they are in town. We have had several over the last couple of weeks and are always excited to see you guys and gals.

Video Below

Nick (AFL2) Hang Cleans 335lbs Rachel (Thrush Sports Performance)

Wednesday, August 6


We will be having our get together at Medical Lake for Trisha. We will also be working out there. So the gym will not be open, just show up somewhere between 10am and 12pm to workout and we will grill and have refreshments afterwards. If you want to bring a side dish that would be great. We'll have the slack line up to play on and maybe a little hoover ball too! Come and enjoy the fun and say farwell and good luck to Trisha. (don't forget your swimming suits if you want to hop in the lake to cool off )

Saturday, August 2

Having Fun

Carlos just a few weeks into CrossFit, working hard on L sits.

Carlos a couple months (about 5 in this picture, 8 months total) of CrossFit and almost 60lbs later. One of our best transformations.

CrossFit will change your life!

Sean (Valley Fire) doing 5 min. of the secret service snatch test. He has come so far in his level of fitness in just a few weeks, all of our top performers watch out.

Matt A. who has joined us from CrossFit Valdosta is finishing 400m BW tire drag.

Matt A. after the 400m tire drag, not as easy as it seems. 8min of SUCK!

It seems we have had a couple of people ask us about training while pregnant over the last couple of weeks, so when I saw this I thought it would be helpful to our expectant mothers who may have any questions or concerns. Angela was doing CrossFit and teaching Spin classes on Fairchild AFB into her 8th month of pregnancy with our last child (Brooklyn).

Anyone can do CrossFit and everyone can benefit from CrossFit!

This post is taken from CrossFit Valdosta.

Post comments on your thoughts about continuing training while pregnant and the benefits it provides!!!!!!

Some of the benefits that exercise offers to expecting mothers are:
1) Speedier recovery after delivery
2) Increased sense of well being and self esteem during and after pregnancy
3) Less leg cramps
4) Larger placenta which in turn provides an increased nutrient base for the baby
5) Decrease the risk of excessive weight gain caused by an increase of fat storage
6) Stronger lower back which in turn reduces the risk of lower back pains
7) Boost in energy levels
8) Decrease the likelihood of varicose veins
9) Reduced chances of having a Cesarean birth

10) Higher chances of achieving labor either a few days earlier or on time

11) Exercise helps prepare the body for the stresses imposed by labor and delivery