Tuesday, November 24

Have a great Thanksgiving!

We would like to wish all of our members a preemptive Happy Thanksgiving! We definitely can be thankful for our health, our gym, and all of you who help make it possible! We hope you all have a great holiday weekend and wish you safety on any travels you may have this week. As for our hours of operation for the rest of the week, they will be the following:

Monday-Wednesday: normal hours of operation

Thursday: closed (Mmmmm...turkey:)

Friday: only one class starting at noon

Saturday: normal 9 a.m. class

Sunday: closed

So come on out on Friday and work that Thanksgiving feast off!:)

Also, I will be doing some early morning hill sprints over on Doomsday hill on Thursday at 8 a.m. Not a gym sponsored WOD, but if anyone wants to join me, I would love to have company while I suffer:) Nothing quite jump starts the body like some early morning hill sprints:) There is a dirt parking lot at the bottom right by the bridge in case you are unfamiliar with that area.

Friday, November 13

Well, it's been quite the week here inside the gym. Everyone has really been stepping it up. I've been seeing weights going up, but I have also been seeing some come down. Why can this sometimes be a good thing? Well, focusing on improving form and efficiency is always our number one goal; way more important than the time on the board that sometimes can distract us from what is most important. So, sometimes getting yourself to lower that weight and strive for perfection all over again is just what is needed. Thank you for receiving our suggestions to lower that weight a little and focus back on the basics. We know that it can be very hard to do....that darn competitive side starts getting in the way!

I also feel the need to mention how many PR's were achieved on Monday during the Benchmark "Jackie". Besides many PR's for the whole WOD itself, half a dozen people also got a PR on their solo 1k row time, while in the middle of a WOD! Very impressive! It may be time for a 1k row day!:)


-A little late, but this week we celebrated the United States Marine Corps Birthday and also honored our veterans on Veterans Day. Thank you to all who have served our country and happy birthday Marines!

-Last weekend we ran a Fight Gone Bad and had two outstanding performances that need mentioning. In case you don't know, getting to the 400 mark in a FGB is quite an achievement and testament to elite fitness. Pat W. managed to get within a few reps with an impressive 396! Trust me, that 400 is history next time seeing as how we trashed his legs with heavy back squats the day before! And Tyler managed to pull off an amazing 423! Unbelievable! Form was mechanically sound and everything was Rx'd for both CrossFitters....great job guys!

-Another congrats goes out to Matt A. Matt just got back from successfully completing Jump Master School down in Georgia. He is now qualified to kick people out of an airplane:) May sound easy, but let me tell you that this course is considered one of the most stressful ones you can take. There is literally no place for even one single mistake. So congrats Matt!

So, trivia of the day...is this me or is it Jon?

Wednesday, November 11

Prior post comment

Please don't go to this guy's site. He's an asshole trying to sell stuff that has nothing to do with what we do, nor did he ask. I think you will just because I said not to and you are curious. If you want maybe send him some hate mail or a virus or something.


Just so you know who he is this is his BIO and picture.

· Age: 25
· Gender: Male
· Astrological Sign: Leo
· Zodiac Year: Rat
· Industry:
Investment Banking
· Occupation:
· Location:
bangil : jawa timur : Indonesia

Friday, November 6

USAW Itinerary and some Halloween pics!

Scroll down to the Halloween post to view recently posted pics from the day. Also, remember that if you are looking at doing a WOD tomorrow, I'm running a 10 am class up at CrossFit 509 with their members and EVERY CrossFit Spokane member is encouraged to attend. I'll give you a guess what we might be doing. It sounds very similar to "Night Yawn Sad" :) See the post preceding this one for a link to directions to get there.

Here is the itinerary for the course this weekend.


Saturday November 7th
8:00am- 8:15am Introduction and Expectations
8:15am- 8:45am Safety Concerns in Weightlifting
8:45am -9:45am Basic Biomechanics of Weightlifting
9:45am- 10:00am Break
10:00am -10:30am Basic Teaching Principals
10:30am -11:00am Agilities, Plyometrics, Med.Ball and Conditioning
11:00am -11:30am Strength and Power Principles
11:30am-12:00pm Warm-up and Flexibility
12:00pm- 1:00pm Lunch
1:00pm - 1:45pm Basic Weightlifting Movements
3:45pm - 5:00pm Program Design and Rational

Sunday November 8th
9:00am - 10:00am Power Assistance Exercises
10:00am - 11:00am SNATCH and C&J TRAINING: PRACTICAL
11:00am-11:15am Break
11:15am-11:30am Exam Review
11:30am-12:40pm Exam

Participants are expected to dress properly for the practicals,

Thursday, November 5

Notice! We will be having a Saturday Class, but at a different Gym!

So folks, here's the deal. Due to us holding a USAW Course at the gym this weekend, we originally weren't going to be holding any classes. But as it turns out, CrossFit 509's owner who many of you already know, Kevin Steel, will be attending that course and would also have to close up his shop as well. So, to be able to still have a Saturday class for both his clients and ours, he is graciously allowing us to use his gym for our clients (which would allow his to be able to come in also).

I'll be up there for a joint gym WOD at 10 am on Saturday morning, so all CrossFit Spokane members should try and make it up for a "painfully" fun time with some fellow CrossFit community members

See link below for directions.

Also, I have been having some computers problems that have stalled my posting the Halloween pics, but I should have them up by tomorrow!


Monday, November 2

Halloween and Notice for gym closure this weekend

The Crew, Halloween 09
Rowing, pulling, pushing....in the best of fashion

Ab Rollers...Lady Bug style:)

You Should have seen them doing Jumping Squats, with their wings they looked like they were about to take flight!

Speachless, I don't even know what to say about this one

The Lady Bug's were in full force!

The Run Away Bride getting her dress ready

Hip Extensions can be a real Killer!:)

Well we had a pretty good turnout this past Saturday for our Halloween WOD. Costumes were great; we had ladybugs, some "blast from the past" attire, cats, cheerleaders, ghosts, a run away bride and then there was the costume winner...me! Well actually it really wasn't me, but it was. I never realized how we each kinda have our own style when it comes to WOD attire, but Jon made me realize that I do. He showed up in running shoes, black socks, board shorts, gym shirt, trucker hat, Ipod on arm and coffee in hand....later he even went for a jog with my boy Ben. Everyone, myself included, was surprised that it really did look like me:) Great job Jon, enjoy that prize this winter!

We also want to give notice for this coming weekend. We will be closed for our normal operating hours because our gym is hosting a USAW Sports Performance Coaches Course that will run both Saturday and Sunday. So, I bet you all can guess what we're gonna say next...get out while the weather is still good and move something odd, heavy, and do it many times. Send us a pic to our yahoo account and we'll make ya famous the next blog post!:)