Q. Why train with CrossFit Spokane?

There are several reasons why you should train with us.

1. We train in small groups which means you get all the attention, support and coaching you need.

2. Our coaches are motivated, educated, and care about your progress. We know each of our members by name and work with their personal limitations. We want to know your personal goals and genuinely care about your training success.

3. We keep you guessing. We implement a variety of exercises to keep the work-outs fun and effective. We utilize and coach movement of the body to control any external object or task, rather than coach your body to adapt to a machine.

4. We have an atmosphere conducive to serious training. We play loud music, drop weights, encourage each other, work together, lift, swing and throw objects, jump on boxes, use chalk and sweat.

5. We can improve your quality of life. You will have more energy, be more flexible, gain strength, increased ability to perform daily tasks. Become part of a community that understands how important being fit is, and what an attribute it is to increased quality of life.

Q. Why is CrossFit more expensive than OZ Fitness or Gold’s Gym?
When you go to a gym like OZ Fitness or Gold’s Gym you are paying an entrance fee; not for any kind of attention or training. To get a more accurate comparison of VALUE with us, compare our monthly rates to their hourly personal training rates. We are not the Wal-Mart of fitness. If you are purely concerned with cost over quality of training, then we might not be the right facility for you. If you want quality training and coaching at a great price, then we are for you. When you compare the various gyms keep in mind that you will be receiving more bang for your buck training with us.

Q. Do I have to be in shape to train with you?

NO. That’s the whole point for training with us. We have all shapes, sizes, ages, and fitness levels. We encourage everyone to work out with us; from grandmothers to professional athletes. Whether you are very ill conditioned to extremely fit; we will scale the training specifically for you.

Q. Why do I have to do the Fundamentals class?

The Fundamentals class serves many important purposes.

1. We take that time to introduce you to the basic bar movements and the correct form for each exercise. Being in this relaxed learning environment allows for better understanding by the new members and more time for questions.

2. During this class we are able to note any limitations you may have and suggest ways to improve your technique. An example would be someone who can squat well, but may not perform the dead lift correctly.

3. It allows us a chance to get to know you and for you to know us as coaches. As coaches, we have many "cue words" and coaching terms that we can introduce to you. Keep in mind that the regular class times can be intense at times and you will continue to learn as you go.

4. Everyone has room for improvement. We have seen experienced athletes who are great at certain lifts or specific tasks, yet have terrible form in the most functional movement. Almost everyone has something to learn and can benefit greatly from the knowledge and motivation of a coach.

Q. Why do I need to train with CrossFit Spokane?

There's only one reason you would want to train with us - results. Whether you’re looking for guidance and support through a complete fitness plan, motivation to continue week after week or just the extra push during your workouts.

We are a coaching/training facility, not a “gym”. We're here to guide, train and coach you through every step of the way from where you are right now, to where you want and/or need to be.

Q. I've tried countless diets before and always fail, how will this possibly work?

Numerous CrossFit Spokane clients have come to us because they are either confused or frustrated because their current plan or half-assed approach is not working. There's only one reason you have failed in the past - you were doing it wrong.

If you hire a personal trainer or used a video or “nutritional” service, it wasn't your fault; it was the fault of whoever created the program as it failed to address every component of a complete fitness program. Here at CrossFit Spokane we do just that - address every area needed to get you into shape as fast as possible.

Q. Will you help me with my nutritional habits?

Yes, any of the programs CrossFit Spokane offers includes a Nutritional Coaching component. We believe in helping you in every way possible, so you can reach your fitness goals. Nutrition is essential for your fitness success. We are here for you as much as you need.

Q. How can you guarantee results?

Simple, we know what we do works. The only factor is whether or not you really want to reach your fitness goals. We know one thing for sure, if you follow our workouts and guidance you will get results.

Often times people try to blame their lack of results on an "excuse", whether that be bad genetics, conditions, lack of time or anything else. The real reason is the wrong approach: severe calorie restriction, excessive cardio, wrong types of food; these are just a few reasons people may fail.

We're here to fix that. In other words we'll help you understand why you have not been getting your desired results and steer you in the right direction.

Q. How long do the workouts last?

The workouts usually last about 60 minutes, which includes warm-up, skill and corrective exercise prep, the workout and cool down.

Q. How much will it cost?

Our rates are the BEST value around. Compare what we offer with any of our programs to what you get with a traditional gym membership and personal training, there is no contest, we are by far a better value and you will SEE RESULTS.

Depending on what level of attention you’re looking for will determine the program investment. The modest investment now saves hundreds if not thousands of dollars over buying useless exercise equipment, gym memberships and diet products that just don't work.

Q. How long will it take for me to see results?

If you are fully committed and don't half-ass your nutrition and training you'll see progress within a few weeks. This might be a SHOCK, but you have to do the work and make the sacrifices to get to where you want to be, we are not a “Magic Solution”. It really depends on how often you’re training with a CrossFit Spokane coach; if you’re following our programming and sticking to your nutrition plan expect to see significant progress toward your goals within 4-8 weeks.

Depending on how far have to go and to what level you would like to get to also plays a roll. Obviously if you want to lose 100 pounds, 4-8 will bring significant progress, but it may still take much longer to reach your ultimate goal.

Q. I hired a personal trainer before and all we did was go from machine to machine and count reps, is that what you do?

Definitely not. Here at CrossFit Spokane our personal training program is special to you and your needs. We are not “pinsetters” with copycat routines; we design and work with you based on your goals. You will be motivated, challenged and expected to work hard each time you come in. We are here to give you guidance on nutrition, fitness goals, lifestyle changes, workouts on your own and whatever you require to get you to where you want to be.

At CrossFit Spokane, we guide you along through your quest for fitness, remember we're not just personal trainers, we are coaches. It's not about just training you and then forgetting you afterward.

We're here to answer your nutrition questions, educate you in the most effective exercise, motivate you to continue going and keep you accountable to that plan. With our help you'll avoid the confusion, the gimmicks, and the outright lies from the diet and weight loss industries.

Q. How many days a week should I meet with my CrossFit Spokane personal trainer?

That depends on your goals and current level of fitness. For most people meeting 3 or 4 times per week with our group training or 1-2 times for a one on one session with training on your own is just about right to see progress at an accelerated pace.

Q. Do I need to do any other workouts on my own?

You may receive some additional guidance and workout plans from your trainer, which may include cardio training, stretching and focus on nutritional habits. Additional activities and/or workouts outside of the training sessions at CrossFit Spokane are definitely encouraged to see maximum results.

Q. Should I just buy an exercise video first?

Many CrossFit Spokane clients have come to us after having little or no success with infomercial products exercise videos (P90X, Tae Bo, Insanity…) and magic weights lose pills. These videos can be a great start to any fitness program, however, they fail to address several important components of a complete fitness program. For example: they lack: the follow up, variety, specific preventative/corrective exercises, constant attention, personal contact, accountability, coaching, and an atmosphere conducive to making a lifelong and permanent lifestyle change for fitness and health.

If you've failed with exercise videos in the past, you need to contact us NOW. We can schedule a intro session, so we can talk about getting you the results you want and deserve.

Q. Do I need to get a membership to a gym?

Not at all, you can meet with our coaches, in a one on one setting, who can help you understand how to get an effective fat burning cardiovascular workout from your home using nothing but your body. However, if you want maximal results and do want to take advantage of our superior coaching staff and world class training a membership would be the best option and value for you.

Q. Isn't cardio better for burning off fat?

Some people try doing endless hours of cardio before they come to us for help. It amazes me that people will spend $30, $40, $50 a month for a gym membership year after year and never see progress or results, or worse they will buy a personal training package at a local “Big gym” (Golds, OZ, The Club…) for $1000 and not get what they want. But, a modest monthly fee (Great Value) for as much attention as you need seems ridiculous. I don’t get it; don’t be that person who throws away money for nothing.

Q. Why don’t you do a lot of “Cardio”?

Come try our warm-up and baseline workout then ask “where’s the cardio”. The fact is steady state cardio will not get you to where you want to be, unless it’s an over trained lower body with sore knees and no muscle to help you burn fat and live a strong, healthy life. You need strength training; plain and simple, example, just look at the physique of a marathon runner vs a sprinter or basketball player.

You've seen it before, the heavy aerobics instructor or the heavy nurse who walks all day long. The numerous people lined up on the treadmills who aren't reaching their goals.

While cardio can certainly be an important part of an overall fitness program, without the strength training component to help develop lean muscle tissue, excessive cardio will drop your metabolism and lead to overuse injuries.

Really the most effective way to drop fat is through developing lean muscle tissue which helps you burn fat 24 hours a day. We'll help guide you through a proper strength training program that will develop lean muscle tissue.

Q. Where is CrossFit Spokane located?

116 e Augusta ave.

Spokane, WA 99207

Q. How can I get started and what is the process?

The first thing you need to do is contact us by phone, email or stop by to set up an appointment to come in for your intro WOD. Prior to coming, we will email you a few forms to fill out and bring with you. During this initial meeting we will show you the facility and explain how our system works and flows. We will also take some baseline assessments to include: body weight, body fat %, resting heart rate and blood pressure.

From there we will take you through a Functional Movement Screen (FMS) which is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

After the FMS we will take you through a functional/dynamic warm-up and a baseline workout which will give you a sense of what we do and allow us to see what level of fitness you’re at.

Upon completion of the forms, FMS and baseline workout, we will have a better idea of which program will be best for you and your specific fitness needs.


Gym: 509-328-3198

Cell: 509-209-7217