Sunday, April 26

Ninja training at CrossFit Spokane

Well it's not Ninja training, but we will be hosting our 2nd of a 3 part series of Krav Maga seminars on May 2nd from 1-3pm. This one will pick up where the last one left off. However if you missed the first seminar you can still attend this one and will not be lost or out of place.
CrossFit Spokane will be hosting a 2 hour Krav Maga self defense seminar.
CrossFit Spokane
Saturday May 2nd (1pm-3pm)
$20.00 (CrossFit Spokane members)
$25.00 (General admission)
$30.00 (Day of the seminar)
If you have a large group or organization let us know sooner than later, so we can ensure space for everyone. If you are unable to contact the gym, or have questions specifically concerning Krav Maga, you can also contact CrossFit Spokane's member Brayson Buckner. Brayson is a current student under Mike Satz and has been taking the steps to become a certified Krav Maga Instructor which will allow him to begin instruction up here in Spokane...very exciting! You can contact Brayson at (208) 724-0123.

Upcoming events.

2nd Annual Memorial Day WOD
MAY 23 2009 10am


With a team of 4

2 mile run and ruck

300 pull-ups

300 KB swings

300 push-ups

300 box jumps

300 wall balls


-2 of the 4 man teams must carry two KB's in two "Alice Packs" while running together,
the 4 person team must run/ruck together.

-Only 2 of the 4 can do any of the "300 reps" at any given time (2 work 2 rest).

Army Cpl. Llythaniele Fender 21
Medical Lake, Wash; assigned to 5th Battalion, 5th Air Defense Artillery Regiment, Fort Lewis, Wash.; died June 10 in Lutifiyah, Iraq, of wounds sustained from an improvised explosive device.
This is a special day for CrossFit Spokane. I've been looking forward to this workout for a year now. This WOD gives us a chance to stop and remember our local hero's and all the hero's who gave the ultimate sacrifice so, we can live how we want to (free). Last year we had a huge crowd and look foward to an even bigger group this year. This year I would like to have a post WOD BBQ and gathering at the gym; more to come. We look forward to seeing you here, so mark your calender. MAY 23, 2009 10am

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