Thursday, October 30

New things coming

The Saturday CrossFit CDA/Spokane group

Post WOD chat

Christmas always smiling

We haven't seen Ted since the day we moved in when he stopped by to help. It was a nice surprise to see him training at CrossFit CDA.

Derek talking about the small leg.

This last Saturday we had a get together with CrossFit CDA. It was a lot of fun and we had a good turn out for the WOD. It is always a good time when we get together and we look forward to meeting up with them again sometime soon.

We will be getting some new equipment in with in the next couple of weeks (j.ropes, med balls, bands and plates). We also are debating if we should get another treadmill or something else. If you have any input let us know or put it in the comments at the bottom.

We are considering having Sean Croxton from Underground Wellness come and give a nutrition and health seminar. He is in the videos that we have posted several times on our site. He has a lot of great nutritional information and presents it in a way that is entertaining and easy to fallow and understand. The price would be about $75-$100 for about 5-6hrs.

Sunday, October 19

We need to wake up

Family 1
Family 2
Hot cocoa in hand.
This weekend I had the pleasure of attending my daughters soccer and cheer leading games. While we were at this athletic event for children (which is great), I had noticed that many of the parents of these kids were overweight and some close to being classified as obese. With some of the larger families (4,5,6 family members) you could see the progression of overweightness and unhealthiness from youngest to oldest. At what point in your life do you say enough. Is it when you have one of many chronic illnesses, you struggle to take a flight of stairs, your knees back or hips hurt from the weight, at what point do you say enough. Perhaps when you see your kids feeling the same effects you are accept 10,15 or 20 years sooner. Maybe it's the food, video games, TV/Internet and the need to be entertained by something right NOW, as apposed to using your mind or body (go outside) and maybe it's the parents example as well!
Things to ask yourself.
Do you find yourself waiting for the closes parking spot?
Do you eat till your full/stuffed?
Do you have snacks in the closet "for the kids"?
Do you watch the kids or do you play with the kids?
Do you set the example for your kids?

If you have kids watch this.
I could have not said it better!

Friday, October 17


Saturday October 18
Fair and Expo center
Microbrews, aucton and wine
Come and support a local charity.
This is for the
National Multiple Sclerosis Society
You can get tickets at the door for $15 or from Junk Jon for $10

Thursday, October 16

Just think about it.

Angela looking beautiful.

A day at CrossFit Spokane

Cameron doing a great single arm dumbbell thruster

Heather reaching full extension on the kettle bell thruster.

Julienne at the top of a kettle bell swing

A video to think about.

Friday, October 10

Heads up

There will be a fundamentals class on Saturday from 1-3pm. This class is for those wanting to join our gym and is required before joining in on the regular classes. We will be going over the 9 basic movements as well as the various pieces of equipment used here. We will be doing a workout at the end using your newly learned skills. The cost is $60.00.

Wednesday, October 8

CF Games

Carlos done.

George doing some extra core work.

Julienne weighted sit-up.

Tim coming in from a run.

Some of our new equipment.

Sorry for the lack of posting lately, it's been hectic the last couple of weeks. Nonetheless we have been growing and are getting better everyday. If you haven't noticed we got some new equipment in : 3 bars, 4 squat stands, an adjustable jump platform, Sorinex "Land Mine", a massive GHD, another rower, 200sq ft of black mat and coming soon more pull-up bars.
Just as a heads up, we would like to sponsor a couple of CrossFit Spokane athletes to go to the CrossFit games next year and represent us. We will be asking for some help from our CrossFit Spokane family, so we will keep you posted.

A great clip about our military.