Friday, March 18

Strong workouts = Strong people

Jeff works on his ROM for his squat.
The box gives him a consistent target for several reps and limits the depth until he is comfortable and able to go lower with decent form.

Cheryl and Lindsey rest, hydrate and stretch after the workout.

Today we had about 20 people participate in the CrossFit Game Regional Qualifier WOD. Each week we will be doing the WOD for that week as a big group. If you can't make it or would like to be judged prior let us know so we can arrange for someone to judge.

Note: In order to keep everything legitimate, fair and without question, CrossFit Spokane will have to judge your WOD to validate your time/score; we will not validate without.

Videos from the week

Mike doing a drop-set finisher with chains.

Log Press rope pull combo

Josh works on shouldering the stone.

Tuesday, March 15

The CF Games

We will be a CrossFit Games Sectional judging affiliate. This week we will be doing a group "Games WOD" on Thursday 0930 and Saturday at 0900. If you are going to compete in the CrossFit Games this year this would be a good time for you to do the WOD with a group of people. Each week we will post the times and locaton of the "Games WOD" should anything change.

CrossFit affiliates in good standing may register on the Games website to host and validate athletes’ workouts. After the workout is published each Tuesday at 17:00 PDT (Pacific Daylight Time), affiliates will decide if they have the equipment, space, and judging capability to host and validate that week's workout. Affiliates may register any time before Sunday at 17:00 PDT. The earlier an affiliate registers, the easier it will be for athletes to plan that week's workout at their gym.

Athletes who want to compete at a registered affiliate need to do the following:

  • Find an affiliate (once the competition is live after March 15, the Affiliate Search function will be available).
  • Read and understand the affiliate's schedule and fee structure (if any) that may be found on the Affiliate's Public Profile online.
  • Perform the workout at the affiliate's gym in accordance with their policies.
  • Submit your performance result online, and designate the chosen affiliate as the host for your workout. (Once the competition is live after March 15, the Submit a Score function will be available.)

Once athletes submit their scores online, they are instantly added to the leaderboard. The result is marked unofficial until validated by the host affiliate. Affiliates receive notifications of athletes' submissions and are required to validate or reject their submissions.

Affiliates who opt in (register) agree to the following:

  • Provide the space, equipment, judging, and schedule to the athletes who will be competing at their gym.
  • Validate each athlete's score as quickly as possible. After each athlete submits their result on the Games site, a notification goes out to the affiliate to validate or reject the result. Notifications are posted on the affiliate's home page on the Games site and, optionally, sent via email.
  • Track athletes' results from their gym so that the result submitted by the athlete on the Games site can be verified for accuracy.
  • Provide judges to validate competitor performances. A judge may only validate a single competitor at a time. A judge must be able to determine the proper range of motion and hold athletes to those standards. The affiliate determines who is qualified to judge. The legitimacy of the judging is the responsibility of the registered affiliate.

Affiliates may opt in for as many of the weeks as they choose. However, there is no obligation to opt in for any of the weeks. There is no limit on how many affiliates may opt in on a given week, provided they meet the standards presented.

Scheduling, fees, and other requirements for Open competitors are at the discretion of affiliate owners. Registered affiliates can make their Open events available or unavailable to anyone as they see fit. Open competitors must comply with the affiliate’s schedule and format, including fees.

Affiliates found deliberately cheating or manipulating the system will be de-affiliated.

Friday, March 11

Save Money and Get Strong

The "Usual Suspects"

Want to save money and get a great workout come checkout our Friday night open gym (strongman, ninja training, Olympic lifting and all around kick @$$ workout). CrossFit Spokane Members are free and nonmembers are only $49 for the month 2hrs of training every Friday night from 530pm-730pm.

Videos from the week

Floor Press and Weighted sit up combo.

The floor press load is light enough to put out as much power as possible. If the load is too much, power in diminished and the intent of the movement is lost.

Just another variation to increase pull up power.

Janessa Dead lifts 315lbs at a body weight of 115lbs, with ease.


Wednesday, March 2

Fit Mama Class!

New Fit Mama Class!
Tuesdays from 10-11am

For all you moms out there that just aren’t ready for the intensity of a regular Crossfit class, or maybe you just had a baby and are ready to start easing back into your regular workout routine, then this class is for you. Erin is going to be doing an hour long class with some basic movements and the best part is, you get to bring along your babies and even use them for resistance. Your little ones won’t even know how hard you're working, because they will be having so much fun! If you’re pregnant, this class would be a wonderful class for you too! Great opportunity to meet other moms and get out of the house:)