Join Us

No sense in wasting a chance to challenge your self.

Running with kettlebells, FUN!

Angela keeping track of her teams reps.

Brandon focused!

This is very short notice, but if you would like to get a workout and be on the news at the same time we will be here at 4:30am-7:30am Tuesday morning for KXLY 4 news. They will be doing live feeds from our gym every half hour starting at 5am. If you can't make it check it out on TV channel 4.

Fire Fighter's 10 Week Results and Notification of 4th of July Park WOD

Well, we have received the results from the eight fire recruits during the 3 days a week, 10 week long CrossFit Spokane program, and like we expected, they were great! Thanks Jason for sending us the final results!

The time elapsed between pre and post fitness assessments were 10 weeks. Keep in mind these are already fit individuals who have passed all necessary entry level fitness exams. Ages ranged from 23 to 40 years old. The following were the results passed on to us, but let us not forget the "inside of the gym" improvements such as all of them cutting anywhere from a minute and a half to four minutes off of their Baseline test, or the fact that all but one of them had to use assistance bands for pull-ups in the beginning and none of them had to at completion. Being able to push and pull your own body weight is such an extremely important skill no matter who you are! And although the recruits may have been quite sore from time to time:), it's important to note that NO RECRUITS WERE INJURED FROM THIS PROGRAM!

- Every recruit had a drop in resting heart rate (an indicator of good heart health).

- Every recruit had a drop in body fat percentage. 2.14% was the average

- Every recruit had an increase in aerobic capacity. 5.4% was the average

- Every recruit had an increase in flexibility (specifically the lower back). 28.4%

- Recruits averaged a 14% improvement in grip strength

- Recruits averaged a 9.1% improvement in leg strength

- Recruits averaged a 27.6% increase in core strength

The recruits collectively lost over 32 pounds of fat and gained over 15 pounds of muscle!

Way to go fire fighters!!!

4th of July Park WOD

Also, this 4th of July we'll be conducting another Park WOD with some members of CrossFit 509. The location and time of this WOD will be 10 a.m. at Audubon Park. This park is easy to find from the gym and below is a map. Parking can be done on either the east or west side of the park, but there is also a small parking lot on the west side two blocks up off of Northwest Blvd. Hope you all can make it!

Another notice!!!!!!! The Titans Sunday class on July 5th will be canceled! Get out and enjoy the sun!!!!

View Larger Map

Another Reminder on Some New Hours and an Updated Krav Maga Contact Number!

We just wanted to post a last minute reminder about the new hours starting tomorrow for the Saturday class.

The CrossFit class will start and end one hour earlier, making the new Saturdays (starting tomorrow) run from 9 a.m. - 11 a.m. Then, as posted earlier, Brayson Buckner will be holding his Saturday Krav Maga Class from 11 a.m. - 12:30 p.m. Along with this, Thursdays will also be changed. The last CrossFit class will run 5:30-6:30 followed by the Krav Maga class running from 6:30-8 p.m.

Also, Brayson has an updated Krav Maga number to contact him at: 509-496-6336. If you didn't notice, there is now a sidebar link to his Krav Maga site located on the left of this site; check it out!!!

Thanks a lot and we'll look forward to seeing y'all bright and early!:) And to those participating in Hoopfest, good luck and have fun!

Krav Maga Spokane and a Schedule Change!

Not bad for a beginner.

Always smiling.

More smiles. 8 months pregnant:)


Pregnant towel pull ups!

We would like to congratulate Brayson on becoming a certified Krav Maga instructor; he made it through a very tough training/selection course to become an instructor. Brayson will host his first class this Saturday from 11am-12:30 pm at CrossFit Spokane. This is the only place in the Spokane area to get the best and most effective self defense training, Krav Maga.
Contact Brayson 208-724-0123 or CrossFit Spokane 509-328-3198 if you have any questions.


Schedule change

We will be changing our hours for 2 days of the week, Thursday night and Saturday. Thursday, the last CrossFit class will be from 5:30pm-6:30pm and then Krav Maga from 6:30-8:00pm. Saturday we will be open for CrossFit from 9am-11am and have Krav Maga from 11am-12:30pm.

CrossFit Spokane fire acadamy

Wednesday was the last CrossFit class for the Spokane City and Spokane Valley Fire academy and today these eight men became City/Valley Firemen. We would like to thank both departments for allowing us the opportunity to assist in the academy. It was a great time for all and very rewarding for us to see the tremendous progress they made physically over the 12 weeks.
On behalf of the CrossFit Spokane staff, congratulations and good luck.

If you missed the story on kxly 4 news there is a link below.

http://www.kxly.com/global/story.asp?s=10565819