Wednesday, January 19

New Year New Space New Classes

Here are a few pictures of the new reception desk in the middle room. This area will serve as the main reception and office as well as stretching, cool down, mobility and extra work at the end of a workout. There will be a double door leading to the weight training area by the outlet you see in the picture above.


Video of the week

The first CrossFit WOD for the GU students.

Saturday, January 8

A Good Warm Up

You should never underestimate the value of a good warm up. The warm up should serve a couple purposes:1) Raise the core temperature 2) Loosen and warm up muscles and joints through a full ROM 3) Stimulate and prepare the nervous system for the work ahead 4) Practice and work on the best form you can for the given movement.

This warm up would be a good addition to your own program and/or clients program (for gym owners). If you have any comments, suggestions or modifications please post them or email us.


Video from the week.

If you have a 10-25lb weight plate, you could have a good functional warm up.


Up Coming Event

What -"Barley" WOD (workout will be posted at the gym and sent out in our News Letter (sign up)

When- Friday Jan. 14 (show up at 6:30pm)

Where- CrossFit Spokane

What to Bring- A minimum of 5 beers of your choice, workout clothes, water bottle and a DD

Who- Anyone is welcome (even rugby players) to come and cheer, but you must be 21 to play

Video from the last "Barley" WOD coming soon!

Thursday, January 6

Shoulder & Hip stablity ideas

Here are a few ways to use mini bands for a functional warm up. There is an equal amount of importance on joint mobility and stability. A joint with a lot of mobility and inadequate amount of stability is at risk of injury. Likewise, a joint with a lot of stability in the form of "tightness or ROM issues" is also at risk, typically because of improper alignment, posture or position from daily life or poor training habits.

These video's show some stability improvement ideas:

Any questions please feel free to email them to us at

Upper body stability ideas.

Lower body stability ideas: The "Monster walk".

We do a box pattern: 2x of 5 steps frontwards, left, right, backwards, in addition to some other preparatory movements.


Bryan training for CWU football.

Being quick requires a balance of stable and mobile joints, if you want to perform at your max potential and stay injury free.