Monday, December 28

New Years Hours and Announcement of our 1st Boot Camp for Beginners!

First off, we would like to congratulate John Fair on getting the best Christmas present in the gym...a baby girl! If you want any tips on raising girls, ask Mike and Angela....I think they have a few:)

Also, the gym hours for this week will be as follows:

Monday-Thursday: Normal (remember Thursday's last class is 5:30)
Friday (New Years Day): No classes until that evening which will be only the 5:30 and 6:30 classes.
Saturday: Normal (9 a.m.)
Sunday Titans: Normal (10 a.m.)

Also, remember that the CDA Polar Bear Plunge is this Friday morning at 11:30 at Sanders Beach. If you are thinking of going, let me know so we can join up with CDA CrossFit and plunge together! Tip: Bring something really thick and warm to stand on and several towels:)

And for anyone that is interested in getting a little workout in prior to that, there is the Hangover Handicap 5 Mile run in CDA staring at 9:30. Should be a good time (especially if you like to bring in the new year with "hydrating" the night before:)

We would also like to mention that there will be one schedule change starting on Tuesday the 5th. We will be temporarily cancelling the last class (6:30-7:30) in order to conduct one of our new Boot Camp classes. As of now, all other class times will stay the same during the four week long Boot Camp.

In our ongoing effort to constantly try and provide the best training to new members and existing ones, we will be conducting CrossFit Spokane's 1st 4 week, 12 session "Boot Camp" course for new members rather than our normal Fundamentals/Ramp-up course. We believe that this will be an even better introduction/transition into CrossFit than our normal course.

On that note, if you know anyone that is interested in joining our great gym, have them give us a call so they can reserve a spot for this first Boot Camp of 2010! As stated above, it will be starting on Tuesday the 5th.

We hope that everyone had a great Xmas holiday and attacks this new year with ferocity, new goals and even higher motivation than ever before!

Monday, December 21

Holiday Hours

Santa swore off the cookies, started CrossFitting, went Paleo, and this is what happens!
In case you haven't seen it on the WOD board, this week's hours will be as follows:
Mon, Tues: Normal
Wed: A.M./Noon Classes - Normal; Evening Classes - 5:30 and 6:30 only!
Th, Fri: Closed
Saturday: Normal

Tuesday, December 15

Anyone up for a swim?

Just a couple things to throw out there as we get closer to Christmas:

First off, congratulations to Lauren! She just got married this past Saturday and we wish you the best from all of us here at CrossFit Spokane!

Next, in case you haven't seen the fliers that Zach made for the upcoming Xmas party, here's the skinny. The gym Xmas party will be this Saturday the 19th @ 7 p.m. Check the WOD board for details and directions. Zach and Janelle have graciously allowed us to use their house as the location for Party Central! Thanks you guys!

And last, giving you plenty of time to get mentally prepared, I will be heading out to do the Polar Bear Plunge on New Years Day over in CDA in a couple of weeks and want to throw the invite out to everyone. Usually I meet up with some of the CrossFit CDA athletes, and we would love to have more people join us!

Friday, December 11

This Saturday we will not have the gym open at our location. We are going up to CrossFit 509's gym to participate in a HERO WOD at ten a.m. Link to directions are

CrossFit 509 is hosting a fundraiser/memorial WOD this Saturday to support the families of the four Lakewood P.D. officers that were killed last week and 509 has invited us to participate. The WOD that we will do was made up by a friend of one of the fallen, who is also a Police Officer and CrossFitter.

So hopefully you all can make it out and join us! Have a great weekend!

Thursday, December 3

Hero WOD this Saturday

This Saturday the CrossFit community across the world will be conducting a memorial hero WOD in honor of the soldiers that lost their lives or were injured in the recent Ft. Hood attack. As you can see from below, it's quite the doozy. But please come in and show your support; remember the weights shown can/will be scaled as needed just like always:) The name comes from CrossFit Lumberjack which is located on Ft. Hood.

Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

-We still have just a little bit to finish up with on our new site, but it is getting really close to being online!
-Expect to be seeing another order form for some sweatshirts/long sleeves soon.
-Reminder that as the seasons change and it gets colder, it's easier to start drinking less and less, make sure you are staying properly hydrated!