Wednesday, November 26

Happy Thanksgiving

Think, before you miss a WOD during the holidays.
If you plan on being gone let us know (email, call, ask) we can give you "WOD's to go".

We just wanted to say thanks to all of our members and supporters and hope you have a safe and happy Thanksgiving. We appreciate you , and we look forward to seeing all of you soon .

God Bless,
Mike and Angela

Friday 28th -
WOD 10am

Saturday 29th -
8-10am fundamentals class (new and old welcome)
9am-? flag football (Franklin Field by North Town Mall)
10am-noon WOD

Monday, November 24


Mike (Valley Fire) focusing on a slosh pipe hold. Excellent core stabilization exercise.

Jodi learning the medicine ball clean.

Monica always smiling, even doing 100 double unders.

Bret done.
If you trained like this at a globo gym they would call the medics or ask you to not come back.

Mike and Brandon discuss the game plan for the team WOD.

As a team of 2
-200m tire flip w/400-500lb tire (jump in jump out each flip)
-200 KB swings (70lb KB)
-200 ring push ups
-200 floor wipers
-200 double unders


We will be playing football this Saturday at 9am at the park across from North Town Mall. Look for the flyer in the gym for more specific info, but if something changes we will post it here.
Just a little reminder that the holidays are close which usually means more food, so pay attention to what you are eating. it is extremely easy to over eat as well as eat too many processed foods (any processed food is too many). All our members work too hard to sabotage their progress from a couple of days/weeks of holiday treats. So go light on the mashed potato's and stuffing and stay active if you are away from the gym for a few days. Let us know if you need some ideas for workouts while away.

We will be having our Christmas party Saturday December 20th at about 6pm. We our not sure of the location yet we are researching a couple of options as far as cost and availability. We will keep you posted as we get closer, so mark your calender. Last years as a lot of fun, so we expect this year to be bigger and better.


If you eat to much and feel tired, but still want to train, try this.

Tuesday, November 18


Mellisa at the top of a one arm squat thruster.

Brian and Bob (Valley Fire) working on the Secret Service Snatch Test (snatch a 53lb KB as many times possible in ten minutes).

Jenni doing a post WOD finisher with KB's and rowing.

Kathy, Sue and Haily doing some core work.

Raul representing CrossFit during an invitational tryout with the Colorado Crush (AFL).

We are going to try and have an annual CrossFit Spokane Flag Football game in the next week or so. It would be cool if we could get some of the other local CrossFit affiliates to show up. Look for flyer's in the gym and on the site for more info. The ladies are welcome to play as well.

Wednesday, November 12

Auto Payments

Mark working hard!
Welcome Randy, who has been with us a couple weeks now and is showing us some great enthusiasm.

Marissa always shows up with a smile on her face.

Brian another one of our firefighters from Spokane Valley fire department.

We are now set up for auto payments, see Mike or I when you come in next and we can set you up. If anyone is interested in getting a discount, we offer 6 month and 1 year contracts on the auto payment program, and if you are not interested in that you can still do month to month on it too.
On our last post we mentioned about the nutrition seminar with Sean Croxton, (Underground wellness). After speaking with him, it sounds like the beginning of January would be the best time, please post to comments and let us know if we still have plenty of interest.