A New You in 2017 Transformation Challenge

Written by crossfitmike. Posted in assessment, Events, Fat Lose, General, Health, Information, Injury Prevention, Mobility, Motivation, Nutrition

This is your chance to LOOK and FEEL your BEST


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Now It’s YOUR TURN to Achieve Double-Digit Weight Loss, Drop Two Pant Sizes, Turn Heads, and Shock Your Friends in Just 6 weeks!

No Magic Pills or Endless Hours on the Treadmill – Just Efficient Workouts, a Simple Eating Plan, and the Results You Deserve



I stumbled into my first Crossfit experience by accident. I was scrolling through Facebook one afternoon and saw the ad for the Summer Transformation Challenge. Starring down the barrel of 30 and carrying around a lifetime of uneducated eating habits and little interest in working out I decided this was the perfect birthday gift. I convinced my best friend to join with me and you could say the rest is history. After our first class together we were addicted to not only the high of finishing a workout that challenged every inch of you, but the people that we met. I would love to say that getting my butt kicked into shape (and boy was it! 15 pounds down and counting, and went from a 12 inch box jump to a 28!) is the reason I am still coming back 4 days a week for the last 3 months, but I have to admit the coaches and the friends I have made are just as valuable as the physical gains and losses. I have never in my life enjoyed working out and eating right  like I do now, and I can’t thank Mike and the Crossfit Spokane team enough for daring me to challenge myself and then giving me the tools to succeed. If you are thinking about joining Crossfit Spokane stop thinking and just do it, because I can promise you will never regret it.


Becky Before and After

Joining Crossfit Spokane has been more than just joining a “gym”. In fact, it falls into another category all of its own.  It’s joining a supportive caring community that genuinely has your best interest at heart. The coaches lead the group classes with education, compassion and encouragement on an individual level that we all need and deserve.  Neglect is not a word you will ever feel the experience of at Crossfit Spokane.  No judgements; just a good old fashion, sweaty, fun, intense workout WE ALL can benefit from.  This place really is for everyone. I’ve seen teenagers to pregnant women in the classes.  You can do it… all you have to do is show up and leave the rest to the experts!

-Gretchen Goetz

I would just like to say thank you to you & all the other staff at CrossFit Spokane who have helped me so much just in these first 2 weeks! Today I decided to try on my jeans from before I was pregnant (over a year ago) & they fit!! 9 months of trying everything & anything to lose the weight with no luck really & just 2 weeks into this challenge I have noticed a huge difference already! Thanks again for all your help so far, I really appreciate it!!

-Lauren Leithen

I started Crossfit Spokane a little over a year ago. I had tried a little bit of weightlifting and Crossfit in college, but life (married, kids, work) kept me from being active.

Making some life changes, I got into the gym and loved it. I remember the first week felt awful, but so great at the same time.

I kept coming. It was hard. I feel like i can’t make it through a workout somedays. But I don’t have to be the fastest one or lift the most weight or get the most reps. I just have to be there. I have to find my limits. The group/team classes motivates me and then I end up doing better than I thought. I get stronger. I get faster.

Then I started tracking my weight and body fat. Baby steps over months. Small changes over time and I’ve seen my body fat drop from 20%+ to around 15%. I eat burgers and fries, ice cream, drink, all on the regular. But a small change here, a few vegetables there, and then there’s a little more change, a little more energy in the workouts. I start to realize the difference between how I feel when I get 7 hours of sleep versus 6 hours or fewer.

Now I’m in the best shape of my life, able to tag along on nearly any activity – run, pick up football, all day shoveling and splitting wood – with no preparation and almost no fatigue or soreness the next day.

I have made some great friends and love the community of Crossfit Spokane. We encourage each other, celebrate the daily results but cheer loudest for the last one done. I’ve been able to get to know a lot of people in the gym and help push them when they need it, help them pull back when that’s needed too. It’s a fun family of misfits.

I’ve seen my back squat and deadlift add almost 100 pounds in the last year and added like 75 to my bench. I went from being able to barely jump a rope to being able to do over 100 double unders unbroken.

-Dan Howe

Dan Before and after

“Fitness has always been a part of my life in some way but always in an independent way. When I came across a posting for the transformation challenge at Crossfit Spokane this summer it was perfect timing. I was dealing with the the sudden loss of my father and was really needing to find an outlet to release some heavy emotions. I really knew nothing about crossfit but decided, what the heck and signed up. I’m not going to lie, the 1st week I thought I was going to die! But as I was told by many people, just get through that 1st week and you will be ok. They were totally right, you start to become stronger and a lot more comfortable with the movements. Crossfit of Spokane has become an addiction of mine, you crave it when you have to miss a workout. Everyone is like a family, you learn each others names and cheer one another on.  When your out for warm up runs, expect high fives from your workout partners because that’s just the way this group rolls!”

-Jamie Carr

I began CrossFit at CrossFit Spokane in January 2012, just about six months after my second child was born.  I had been working to lose the last of the baby weight at home but still had 10 lbs. left to go and was terribly out of shape which I quickly discovered when I could not run a single full 400m or do more than 5 pushups without dropping to my knees and had to use some of the thickest bands while attempting pullups.

Thankfully, all the instructors and my fellow CrossFitters with more experience were very helpful, supportive and encouraging.  I never felt out of place, embarrassed or inferior even when I couldn’t do what others were doing.  “Everyone has to start somewhere” was the prevailing attitude.  I began to go 3 times a week and something amazing happened.  In less than two months I was running full 400s and had lost the rest of the baby weight.  Soon I never had to walk during a WOD and progressed from “girl” pushups to elevated pushups to now, 6 months later, being able to do full pushups.  I can now do up to 10 pullups in a row without any bands at all!  The improvement in my fitness has been more than I thought I could achieve.  I am now in the best shape of my life.

Mike and Angela Gerry have created not only an amazing gym at CrossFit Spokane that helped me achieve my fitness goals and thoroughly surpass them, but they have also created an amazing community that makes me, and my kids, look forward to going.  The support and camaraderie is fantastic and something I hadn’t counted on when I joined the gym.  This isn’t your typical gym – CrossFit Spokane is really the BEST.

-Holly Nelson

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Feel Extra ‘Fluffy’ After The Holidays?

You probably had to unbutton your pants this holiday season.

The dinners are great and the holidays treats are even better. Lots of laugher, drinks, carb coma naps, just to wake up and do it all over again.

Then, it’s time to go back to work and back to routine.


Your clothes don’t feel very ‘routine’. As you get ready for the day and put on your pants you noticed that you had to suck in a bit harder to button them and the waist band starts digging into your waist leaving its mark and all of a sudden you just feel fat.

Yep, this happens almost every holiday season, the dreaded holiday weight gain.

You’re not the only one that feels this way, and it’s not your fault.

This happens to EVERYONE during the holiday season. Think about it, you normally don’t eat that way, maybe sure sometimes you indulge in some treats now and then but you don’t always do a 6 week holiday bender. When you do though, you feel it!

It just seems to sneak up on you! First was Thanksgiving and next thing you know it’s January and you’ve gained almost 10 pounds. Now you feel like you have to make a change.

You remember how to workout, but things just don’t feel the same anymore, and you wish that you could just have someone tell you what to do so that you can finally stop playing the “what pants will fit today” game.

If you can relate to ANY of that, I may have a solution for you…

old ladies

When it comes to results, we’ve got the perfect formula for you to look and feel your best without boring cardio or over-restrictive diets.

What Is The 6 Week Transformation Challenge All About?

Metabolic Strength Training

During these 6 weeks we provide you workouts that are based around your body, your ability and your goals. We will modify things as needed, if we find that you have some physical limitations or movement impingements, we will always be striving to coach you on what you need to be doing and working on next to continue to get the results that you deserve.

6-Weeks of Incredible (Dietician Approved) Meal Plans

You can’t out train a bad diet. Any training program that doesn’t come with a nutrition component will fail, that’s why we built you a nutritional framework that’s flexible and fits your lifestyle. No more “rabbit food” diets. We understand that sometimes you just need someone to show you how or tell you what to do, this is were we have you covered. No need to think, just do what’s on the pice of paper and the results will take care of them selves.

Recipe Book

Dieting can be boring, we know it, so let us show you how we combat the dreaded ‘rabbit’ food broccoli brown rice and chicken breast diet (yuck!) We made sure to include a 37-PAGE recipe book that includes GREAT TASTING foods from: smoothies and protein shakes, sea food and soups, beef and chicken, plus so much more! After this you will discover that dieting does NOT have to be boring.

Weekly Grocery Lists

White bread or wheat? Brown rice or white? Sweet potatoes or yams? What is even the difference!? Too many questions that leave you in the grocery store isle wondering what you need to get while studying food labels. We’ve all been there, that’s we made sure to include a weekly grocery list of ‘trainer approved’ foods that will leave no guess work on your part. For once you can just get in and out of the store with confidence knowing that what you have is going to get you those results in next 28 days.

Complete Success Manual

Have you ever just wanted an instruction manual built just for you? Telling you what YOU need to do to get the results that you want? Here you go! Our success manual will cover EVERYTHING from: blood sugars, hormones, macros, water, supplements, etc… other words we cover everything that could hinder or help your results. We made sure to leave no stone unturned. This is great for those that just want to know how this ‘transformation’ thing really works and want to continue to know even more.

Inspirational Emails

Some days are harder than others. Making a health and fitness lifestyle change isn’t always going to be easy, if it was you wouldn’t be here. We know, we’ve been there too. That’s why we make sure to include some of our best and most inspirational pieces that keep us going when the day is hard. Some days you just need to be reminded that you are on the right path and success is right around the corner.

Accountability Checks

Get expert coaching from our professional staff with the support of others who are just like you. Leadership and accountability could be the missing ingredient you need to make this time count. There is a reason our clients are so successful because we do extensive results and accountability checks. We will know when you’ve been sneaking in Oreo cookies or missing workouts, when you know that you can’t get away with it all of a sudden results happen because we WILL be checking your measurements, results begin to happen.


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Start Date:

Monday February 29th – Sunday April 10th , KICK OFF MEETING/BRIEFING:

Rules, Weigh-in, Before Picture and Measurements

Will be Done on Sunday January 29th at 5pm at

(CrossFit Spokane) 116 E Augusta Ave Spokane WA

Note: If you have have a current before picture (2-3weeks) and want to use it, you are welcome to.

How Long:

6 Weeks

What’s Included:

Unlimited Coaching and Workouts

Unlimited Spin. Barre and Yoga Classes

FREE 2 week “Beginner Series”

Weekly Motivational Emails

Nutrition Plan

Online Food Journals (To be reviewed weekly by your coach)

Fitness Tracking

Weekly One on One Meeting to Review Your Progress and Keep You on Track


$107 (Non-CrossFit Spokane Members)



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Why is it 6 weeks?

We do it for 6 weeks because in our experience its a perfect amount of time to create a habit and make it a part of your life. If you follow it till the end you will be amazed at what you can accomplish with your weight lose and fitness goals.

Do I have to do the 2 week “Beginner Series”

No, but if you have not done one before it is highly encouraged.  The “Beginner Series” is designed to set you up for success by preparing you and instructing you on the various movements, form and technique.  However our coaches are very capable of assisting you through the daily workouts if you are not able to make it work.

When are the “Beginner Series”

Mon/ Wed/ Fri at 830am or Tue/ Thur 730pm/ Sat at 11am

Is it an intimidating atmosphere?

100% NO.  99% 0f the people at CrossFit Spokane are just like you; they just want to feel better, look better, move better and live a better life.  Our members are what make CrossFit Spokane so great. Come see for yourself:)

How often can I come in and get coached/workout?

You can come in to as many of the scheduled training times you want to. This is including Spin and Yoga.  Most people will start with 3 days a week of CrossFit and 1-2 days of extra work: walk/jog, Yoga, Spin…

Who Is The Challenge For?

Any fitness level can participate in this challenge. Our trainers will modify YOUR workouts to YOUR specific needs, even if you have prior injuries. Some have specific dietary needs, some have 100 pounds to lose.

What If I Have A Rotating Schedule?

We get it, life happens and maybe its more than just your work schedule changing weekly, this is no problem. Just be sure to let us know and we have training times throughout the day a week that will work with your schedule.

What Will Be Required Of Me?

During the 6 weeks you are encouraged to workout at least 3 times a week at our gym, plus any additional workouts we give you, while tracking your eating and following your nutrition plans.

I Don’t Have A Lot Of Weight To Lose, Can I Still Do The Challenge?

Yes, you certainly can, you don’t have to have a lot to lose to participate in this challenge. Some only have their last 10 or 20 pounds to lose and just want the extra accountability and family environment at CrossFit Spokane.

What Are The Workouts Like?

We focus on movement quality, strength and lots of activity with little rest. Don’t worry the workout is customized to YOUR ability, so each person has their OWN individual modified workouts made for THEIR body and THEIR particular needs.



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Disclaimer: The offer described on this page is valid only for those that have NOT participated in any of CrossFit Spokane’s short term programs or trials in the past 180 days.










6 Week Winter Sports Conditioning Program

Written by crossfitmike. Posted in Motivation, Nutrition, Power, Speed/Agility, Strength Training

 Spring Sports Are Coming.

Time to Get Ready


-Improved Performance

-Decreased Injury

-Increase Strength, Power and Speed


The CFS Sports Performing training program has been designed from the ground up to take you to the next level, whether you’re just going into middle school, high school or about to play in college.
From day one, you will be given exactly what you need to get results as quickly as possible.
Because each athlete is unique, our coaching process allows
the program to be modified for every athlete based on their goals, needs and abilities.
This customization will make sure your current strengths are maintained and your weaknesses corrected.

Every training session will include:

  • Mobility and flexibility training so you can move better and stay healthy
  • Speed & agility training so you can accelerate and change direction as quickly as possible – 10x faster than the competition
  • Power development training so you can be the most explosive player around – play after play
  • Strength training so you can always have the upper hand. With all else equal, the stronger athlete will ALWAYS win.
Unlike other programs where kids are left to learn on their own, we make sure every athlete gets the individual attention they need to master these skills and get the most benefit.

The Winter program begins Monday January 16th

Training time is Mon/Wed/Fri 3-4pm.

Cost per Athlete



With the CFS High School program, you will head into your next season a completely different athlete – better prepared, more confident, and ready to dominate.




We follow 3 main principle for athletic development:

Solid Nutrition

Sound & SAFE Programming

Recovery & Growth


Build a healthy Nutritional foundation:

Any athlete looking to succeed needs to understand how to eat – both for performance and body composition. Fat slows down an athlete, and the food choices that lead to being overweight also slow down the brain as well. Eating clean will help with all aspects of an athlete’s career.


Train Smart:

Getting better is not always about being pushed through the most grueling workout. Using the latest research, our training programs have helped athletes make game-changing, head-turning improvements in speed, first-step quickness, sport-specific agility, safely developed strength, all while helping them drastically lower their risk of injury so they have more fun, stay on the field, and have even more success.



Most students and athletes live very stressful lives, and simply do not do what they need to in order to recover. Sleeping better, destressing, and using proper physical recovery methods will mean better performance and less injuries, all season long.







January Athlete of the Month: Dan Fratini

Written by crossfitmike. Posted in Uncategorized

fullsizerender2Wow!! It’s January 2017 and we are already a week into the new year filled with new goals and new expectations.  I am excited to share our athlete of the month with you, Dan Fratini, who will maybe help convince you that it’s never too late to set those goals and expectations for yourself. Dan has been with us for quite some time and I believe that it’s safe to say that Dan wasn’t just making a new year’s resolution but more of a way to boost the quality of his life. Dan is such a joy to have inside our door. This week I got the chance to catch up with him and find out the why and what that keeps him going.

(CFS) Where did you grow up?

(Dan) I grew up SW of Pittsburg PA, by the West Virginia border and went to college at Bucknell University. After college I moved to New Jersey for work followed by some time in Illinois, and then moved here, to  Spokane, WA in 2003. (Dan says this is by far his favorite place to live and I don’t blame him a bit!)

(CFS) What is your occupation?

(Dan) I was a business owner and now retired. I am now enjoying my time being a wanderer and adventurer!


(CFS) How long have you been a member at CFS?

(Dan) 7 years as of May 2017

(CFS) What motivated you to come to CFS?

(Dan) My wife, Sheri, and I were working out at Gonzaga University’s gym and she was getting ready to retire from teaching there so we were going to need to find a new facility to work out at. Some of Sheri’s students that were CFS members invited us to come try it with them. I fell in love, and stuck with it.

(CFS) How has Crossfit improved your life?

(Dan)Well, I just skied 25km yesterday. Today I woke up feeling great and ready for another adventure. Crossfit offers me a quality of life that provides me the ability to do things I want to do without limitations.  Crossfit brings in a whole body approach that gets me waking up every day ready to go. I don’t have the aches and pains that many men my age (58 years young) complain about. I feel great!

(CFS) What has been your greatest accomplishment so far?

(Dan) I would say the greatest accomplishment is that fact that I still hit PR’s (personal records) despite the fact that I am aging and the theories that state men my age lose muscle and fitness. In fact, I have had just the opposite happen since starting Crossfit. As a person who has always enjoyed staying active in many ways, I have found that I have developed strength, speed, stamina and stability that I didn’t have before Crossit.

(CFS) Who/What inspires you?

(Dan) Just knowing that I always do MY best is what inspires me.


(CFS) What is your current CF goal?

(Dan) My goal is to always maintain my benchmark weights and times. I want to be able to do Crossfit as long as possible; I don’t want to ever not be able to do it.

(CFS) What is your most favorite and least favorite movement or workout?

(Dan) My favorite workout is “Cindy” (as many rounds as you can do in 20 minutes of 5 pull ups, 10 pushups and 15 squats). It is one of the best full body workouts we do. I like that I can try to maintain or beat my score every time we do it. If given the choice, I pick this workout to do whenever I have the chance.

My least favorite would be the mile run we did a little while back with the 20 pound medicine ball. That was awful!

(CFS) What brings you joy?

(Dan) Adventures and travels with Sheri, my wife. We love traveling and being outside. We spend about 100 nights a year in our camper visiting different places and enjoying the outdoors.

(CFS) What is your favorite food?

(Dan) Just recently I discovered this smoked pepper mackerel that Trader Joe sells and I have been eating that with a salad fairly often and it is delicious. I never get sick of a good piece of fish and a salad; I could eat it every day.

(CFS) What advice would you give for our current and future CFS members?

(Dan) First, I would say to be sure to track your workouts. You want to be able to look back and see how far you have come. Second; always ask the coaches for advice. They are there to help you succeed, so don’t be afraid to ask questions along the way. Lastly, set realistic expectations for yourself. Find goals that are attainable along the way.

December Athlete of the Month: Jamie Carr

Written by crossfitmike. Posted in Uncategorized

We are featuring Jamie Carr as our Crossfit Spokane athlete of the month for December. She comes every day and is full of energy and smiles! I had a chance to sit down with her this week and get to know her a little more. Jamie is a dedicated member and such a beautiful lady on the inside and out!


Where did you grow up and tell me a bit about your childhood ? I grew up right here in Spokane with my two sisters, Stacey and Kellie. My father and I were very close and we loved to fish while I was growing up. It developed a passion for me and I have appeared in 4 issues of Northwest Sportsman Magazine?here did you grow up and tell me a bit about your childhood15416104_10208481064367778_1107743989_n

What is your occupation? I am a pharmacy tech that is the supervisor of the Sacred Heart Campus and
several others. I help get medicine to patients all over the world. It is very rewarding.

What motivated you to come to CFS? As I said, my father and I were very close. He passed away in 2014 and I needed something to take my mind off of things and give me a new focus. I also wanted to meet new people, make new friends and develop some new relationships.15424685_10208481072207974_280495527_n

How long have you been a member? 18 months! May of 2015 I decided to join one of the transformation challenges and fell in love with it.

What has been your greatest accomplishment so far? I have had so many! I have always been into endurance type training; long distance biking, running, etc, but never did any kind of weightlifting. Just finding strength has been a huge accomplishment. Also, not being the slowest one every time anymore and being able to click the “RX” button. Knowing I don’t have to scale it all and being able to do the workouts as prescribed is a great feeling.

What is your current CF goal? Just to be stronger at pull-ups in general, but more specifically getting my butterfly pull-up.


What are your least and most favorite movements? Snatches are my least favorite. They are such a technical lift and I am still working on the skill. My favorite is the deadlift for sure!

What brings you joy? My family and my job bring me joy. My son Gavin, who is 7.

The little miracles I see at work everyday. Finding medicine to help the missionaries and charities all over the world and receiving cards from the patients when they receive it. Being able to give to all those people in need is amazing.

What is your favorite go to food? Definitely plain salted popcorn! Well, that and wine :)

What advice do you have for current and future CFS members? Stick with it and come every day. Have faith and don’t give up because it will get easier. Find your spot within the community by making friends inside the doors and especially find a “workout buddy” so you can hold each other accountable and challenge one another. You need each other!

Anything else you want to add? I am thankful for everyone inside the doors here at CFS and the way they accepted me as one of their own. It’s an amazing community.



Self Defense Seminar

Written by crossfitmike. Posted in Events, General, Information



Sunday December 4th 1pm-4pm

We are excited to offer CrossFit Spokane Members and the public an opportunity to learn potentially life saving Krav Maga self defense techniques and mindset.

Opal Harbert from Mt Spokane Martial Arts  will be offering a 3 hour Krav Maga based self defense/sudden violence seminar.  You will learn situational awareness as well as effective, practical, reality based self defense techniques to defend against a variety of attacks and how to counter an attacker in the quickest and most efficient way.

If you, your family members or friends have never had any kind of instruction or training in basic self defense techniques or if it has been a while since going through training this is your chance to prepare yourself.







This is Open to anyone who wants to learn potentially life saving self defense (13yrs and older)


Sunday December 4th 1pm-4pm


CrossFit Spokane 116 E. Augusta Ave


$40 per person



What will you Learn

  • Counterattacking as soon as possible (or attacking preemptively).

  • Targeting attacks to the body’s most vulnerable points, such as: the eyes, neck or throat, face, solar plexus, groin, ribs, knee, foot, fingers, liver, etc.

  • Maximum effectiveness and efficiency in order to neutralize the opponent as quickly as possible.

  • Simultaneous attack and defense

  • Maintaining awareness of surroundings while dealing with the threat in order to look for escape routes, further attackers, objects that could be used to defend or help attack, and so on.









Mt Spokane Martial Arts

Commando Krav Maga

FBI latest crime statistics












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