Archive for the ‘Announcements’ Category
06/20/11 by Jonathan | Announcements, Blog, Crossfitters, Featured | 1 Comment »
Last weekend Camille and I raced in the NIChallenge: paddling 5 miles, trail running about 7, and mountain biking close to 20 in a little over 5 hours. We were given a map 20 minutes before the start, with the task of determining the best way to get as many checkpoints as possible in the time given. Our only training beforehand was CrossFit. Our longest workout: 30 minutes, our longest run: 800m.
One broken chain, two muddy bodies, a whole ton of fun later, we finished! Throughout the race both of us felt great, moved well, and had a blast. We kept our hydration and nutrition dialed, and our fitness saw us through the rest of the way!
For those of you wondering if you can do this sort of thing, YES YOU CAN! The work you do at CFCd’A prepares you for just about anything, and if your head is in the game, your body will follow. We will be doing more of these races over the coming months. Join us!
pics to come….
06/17/11 by Jonathan | Announcements, Blog, News | No Comments »
Check out the Skunks getting their stretch on! Yoga with Brandi was great chance to maximize a rest day, stay mobile, and learn some new stretches. For those of you out of the loop, we have shifted the Saturday Yoga class to Thursdays at 6pm- Brandi runs folks through movements while our 6pm CrossFit class gets their pump n’ stretch on. Nothing like Yoga with a AC/DC soundtrack!
no big deal.
Another Boot in the books. Every time we graduate a class, I am psyched at the influx of really cool folks into our Tribe. All of the athletes had huge improvements over the 4 weeks: dialing their diets, learning a host of new movements, and pushing themselves harder that ever before. We are lucky to call all of them CFCDA athletes!
Miranda, Sarah, Brianna, Jonathan, and Bruce getting their flex on
The 6am hardcore crew: Anna, Jonathan, Ziggy, and Lydia
Scott and Shelby both dropped about 6 minutes from their day 1 time!
Our next class starts next Monday, June 20th! Get your buddies in here, change their lives!
06/15/11 by Jonathan | Announcements, Blog, Featured, News | 2 Comments »
Alright! Our first Groupon! If you are one of the lucky folks who bought the deal, here is the lowdown:
-Groupons can be redeemed at specific class times (M, W, F at 6pm). Class size is limited to 15 students, please email or call us to reserve a spot.
-Groupons will expire Oct. 17th, 2011. Use it or lose it!
For those of you who have not seen the deal, we are offering a 5-class punch card for only $30 (vs. a regular rate of $75). The Groupon deal should NOT be confused with our Boot Camp, which is our 4 week, 12-class program designed to successfully prepare athletes for the rigors of the standard CrossFit class. Think of the Groupon as a GREAT way to try CrossFit and see what we have to offer at CFCd’A!
If you want to jump on the deal, here is the link:
http://www.groupon.com/deals/crossfit-coeur-dalene#fine_print
06/08/11 by Jonathan | Announcements, Blog, Featured | No Comments »
Our Saturday Yoga class is moving to Thursday at 6pm! Brandi Maes will be leading a class designed stretch those tight bits, turning your stiff, twisted-steel body into a mass of supple muscles, ready to crush your next workout.
Classes will be 30 minutes in length, and open to all CFCd’A athletes. For those you participating in our Skunkworks program, this is a great way to make sure you are making the most of your Thursday rest day!
These changes take effect as of this Saturday, June 11. The first Thursday session will be June 16, from 6-6:30pm.
06/07/11 by Jonathan | Announcements, Blog, Featured, News | 6 Comments »
Hey Tribe! Seeing as all of the coaches (and Matt) will be rockin’ the upcoming CrossFit Games Northwest Regional this weekend, we will be closing the gym all day Friday, June 10. Saturday class is cancelled as well; though there will be an open gym at 9am.
Classes will resume as usual Monday am.
05/20/11 by Derek | Announcements, Blog, Boot Camp | No Comments »
You know what that means? Bring-A-Friend-to-Fran-Day! So bring someone you love, OR someone you hate to our 9 am class tomorrow. Don’t worry, we will scale it… not so much for you though. Remember, it’s our tester for the week.
You might recognize our newest booters down below brandishing their guns. They are now official crossfitters, so show them the way! And remember, a fresh class starts up Monday!
The PM “we love burpees so much we purposefully forget our food log” crew: Nicole, Derek, Amber, Kevin, Crystal, Jon
The AM “we don’t like to work out with chicks” crew. Derek, Jason, Mike, Robert and Errin.
05/19/11 by Jonathan | Announcements, Blog | 9 Comments »
The SFH order is in, come and get your protein! Also: if you ordered a shirt, they are ready. Last: we made a few demo hats with the heart and barbell logo, and they turned out great! Check em out! If you want one, put your name on the list and we will order some up. Price is dependent on how many get ordered.
05/09/11 by Jonathan | Announcements, Blog, Boot Camp, Crossfitters, Featured, News | 4 Comments »
We are very excited to be sending two athletes to this year’s CrossFit Game Regional and Final! Ted Rupp has proven to the world what we already know: He is a fit guy for any age- but amongst his peers, he is elite. Ted finished 18th worldwide in the open, and will be heading to the games this July. Camille Carleton is on her way to the to NW Regional- she placed 56th in the NW open, and is looking to improve on that finish this June. Both Derek and I look forward to helping these great athletes peak for the coming challenges!
As excited as we are to be sending two of our best individuals, we are equally disappointed that we will not be sending a team to this years’ competition. As a group, we were edged out of a slot at the regionals by 1 place. There were grumblings around the gym about unfair scoring, or teams stacked with individual competitors, but the fact is that in any competition, if you are on the bubble, you might get pushed. We simply can’t just hope that next year will go better- if anything, it will only get harder. To that end: Skunk Works.
For our athletes that want to make CrossFit their sport, Derek and I have developed a comprehensive, year-long program designed to maximize the potential of our athletes. There is no additional cost for the program, only a commitment to do the work, as we write it. This group is open to ANYONE who wants to join- athletes young and old, those who have been crossfitting for 1 month or 3 years will benefit. Our goal is to come into next years games season with a deep, close-knit group of athletes, and take the team to the games. Email us at info@crossfitcda.com if you want to be a part of CFCDA Skunk Works.
04/22/11 by Jonathan | Announcements, Blog, Boot Camp, News | 1 Comment »
We have a new slew of recruits who just finished the boot, make sure to mentor them well!
And don’t forget, the next boot camp starts Monday the 25th at 6 am or 7 pm! Get your friends in there!
Chris, Nicole, Derek, Kendall, Sita, Peter, and Marta. Getting their Zeus on.
Derek, Barb, Maddie, Dave, Marisha, Marci, Terry, and Chuck. Don’t ask…
03/31/11 by Jonathan | Announcements, Blog, Featured, News, Nutrition | 4 Comments »
In an effort to bring added value to your membership at our kick-ass little gym, we are happy to announce a partnership with Full Circle Farms. For those of you who are not up to speed, the folks at full circle will be delivering boxes of local, organic produce to CFCd’A every Thursday morning, starting April 7th.
Those who choose to sign on will be able to pick the items they would like to receive in their box, and can start and stop delivery as they wish. Head over to the FCF website and sign up if you are interested- just make sure to use the coupon code FCSPOKANE to get $10 off your first delivery!
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