Posts Tagged ‘Crossfit Spokane’

The Team Workout

10/26/08 by | Blog, Crossfitters, Workouts | 1 Comment »

The team workout at CrossFit Spokane was a blast. The weather was perfect and the workout was challenging. We can’t wait for the next get together! Each 3 or 4 person team did:

Run 1 mile with a kettlebell (36#-70# per person)

Tire flip 300 or 400 feet

Sled drag 300 or 400 feet

300 or 400 Box Jumps

300 or 400 Ring push ups

The group post workout. More pics soon to come at CrossFit Spokane!

Saturday Workout @ CrossFit Spokane!

10/23/08 by | Announcements, Blog, Uncategorized | No Comments »

This Saturday the gym will be closed and we will be heading to CrossFit Spokane for a team workout. Things will kick of at 11 am and should go to about 12. There won’t be a cookout afterwards so don’t worry about food, just be ready to work! Let us know if you plan to go so we can organize some carpools.

Box jumps at the last CrossFit CDA-Spokane get together.

The CrossFit Community!

09/07/08 by | Blog, Workouts | 3 Comments »

Thanks to everyone who showed up on Saturday to get a workout in before the grub! We had a great turnout of CrossFitters from all over including CrossFit Spokane, and an up and coming affiliate in Colorado!

We love gatherings like this because it gives the CrossFit community a chance to grow and get to know one another on a more personal level, even if we don’t go to the same facility. We believe each CrossFitter is not just a client or gym buddy but a friend and comrade.

Everyone brought some sort of great food from kalbi chicken and garlic mashed cauliflower, to homemade ice cream and tons of fruits and veggies. There were even some scrumptious brownies! Everything was zone friendly or organic. Thanks for the consideration!

We hope to have a few more of these get togethers with CrossFit Spokane while the weather is still nice. Keep watch for the next CrossFit Picnic!


Fran and Daisey on kid watch. They were born guard dogs, obviously.

Haily and Joe teaming up for the workout.


A few of the the teams taking off for a lap!


Everyone cheering for their teammates during box jumps!

Rigo and Aaron recovering from their strong finish.


Russell dropped in from Colorado, where he is currently starting up a CrossFit Affiliate. Good luck!


CrossFit owners and trainers: Derek, Christmas, Mike and Angela blazing through handstand push ups!

Congratulations Stephen!

05/19/08 by | Blog, News | No Comments »


Saturday was a blast! CrossFit Spokane came to play with us at the park and put out a great performance. Thanks for coming Mike and Angela! We’ll have the video up soon. We plan to start having regular park workouts on Saturday’s since the weather has been so beautiful lately.

We also want to say congratulations to Stephen!! His wife delivered a healthy beautiful baby boy on Friday. Because of this we excused him from the Saturday workout for this one time only.
3, 2, 1…GO!

USA Weightlifting This Weekend

02/22/08 by | Blog, News | 1 Comment »

We’ll be attending the USA Weightlifting Sports Performance Course this weekend with our friends from CrossFit Spokane, Angela, Mike and Brandon. We hope to get some extra insight this weekend and improve our Olympic lifting technique.

Here’s a pic of the class Derek attended for the CrossFit Olympic Lifting Certification with Coach Burgener.
What a great guy Coach was!