2016 intramural OPEN

Written by crossfitmike. Posted in Events, General

It’s that time of the year again where we put our fitness to the test with the CrossFit Open. We are doing it big again this year with the inaugural CrossFit Spokane Intramural Open.

If you are new, I am sure you are wondering what does an Intramural Open mean? Internally we are going to be doing the 5 CrossFit Open workouts (One a Week) along with the whole CrossFit world. However the twist is each person who is committed to the Intramural Open will be on a team. Each team will have a captain and there will be points awarded each week.

Note* For this in-house competition, the main emphasis of points will be on participation– not performance, so you don’t have to be the strongest and/or the fittest to help your team win! So if you’re worried about “not being ready” – don’t be! All that’s required is that you show up, do work, and cheer on your teammates! As you’ll see in the rules below, only the top 3 males and females in each division (RX and Scaled) will score additional points for their team!

Our goal is to make this a fun experience for everyone, bring our community together while testing our hard work that we put in each week!

intramural flyer

The Breakdown

Sign Up (Deadline Tuesday Feb 9)

Sign up for the Intramural Open is FREE at the front desk. Just choose if you’ll be competing Scaled or Rx. This means when the Open workouts are released you will be following the Scaled or Rx. If you want to see how you stack up to others around the world, register for the Open here: games.crossfit.com Officially reregistering for the Open is recommended because your score will always be available to look back on. Plus you get 5 points extra for doing so. Cost of registering for the Open is $20 which you pay online on the CrossFit website.

Draft Day (Wednesday Feb 10)

The week before the Open begins (First workout announced Feb 25th) our 4 amazing captains (chosen by the head staff) will take turns selecting team members committed to the Intramural Open.

Competitor Athletes and Coaches will be randomly selected out of a hat to keep teams fair

Post Draft, Draft Party – Friday Feb 12

This year we will be kicking off the Intramural Open with a good ol fashion CrossFit Spokane Party. It will be at the gym. Here you will find out what team you are on and meet fellow team members who you don’t already know. You will be given a color badge when you arrive to indicate your team.
Party Friday Feb 12 @ 7:30pm
Potluck & BYOB
Not sure about the weather but we may be able to cook out. Look for details as it approaches.

 Workout Days

Signup For a heat –
You will sign up for your heat each week at the gym

Heat times may be subject to change due to the announcement of the workout late by CrossFit HQ late Wednesday night but we should be ok as far as times go.

Schedule of CrossFit OPEN Workouts

16.1: Feb. 26
16.2: March 4
16.3: March 11
16.4 March 18
16.5 March 25

Friday Night Lights 6:00-8:30pm

 Come in dressed in your team colors and show your team pride (this is very important when it comes to your team score)

 Complete the workout to the standards set at the beginning of the night

 Sign your score card

Can’t attend the testing day? Open Gyms Saturday and Sunday are make-ups

 Come dressed in your team colors (goes towards standings)

 Bring your Open Sheet and have the coach sign it that you completed the workout.


Each heat will judge the heat after them.  The first heat will be judged by coaches and or other earlier arrived athletes.

Head Judge will go over standards for the movements prior to starting the event

TEAM Scoring

1) Attendance– Points are awarded for each team player who completes the workout each week.

2 points for completing the workout on Friday night.

1 point for completing it on Saturday or Sunday

If workout is done twice, you will only receive credit for one. If you do it both Friday and the weekend 2 points will still be awarded for the Friday attendance.

2) Performance – 1 points  Awarded to the males AND females in the top 3 in Rx AND top 3 in Scaled

3) Spirit – 5 points Awarded to the team that has the most pride, noise and of course PRESENCE each week

4)Bonus – 5 points Awarded to each athlete who officially registers for the Open on games.crossfit.com


1) Winning Team – Team with most points at the end of the Intramural Open receive a free championship tshirt and a plaque forever commemorating the win displayed in the lobby of the gym.

WHO IS READY TO HAVE SOME FUN!!!! Let’s get maximum participation and have a great time!!!


Competition is Good for the Heart

Written by crossfitmike. Posted in Events, Health, Information

February is heart month and we are going to celebrate Crossfit Spokane style! Our members are incredibly valuable to us and we want to ensure that all of you are taken care of getting exactly what you need from our staff and trainers to be the healthiest you have ever been with safety being a top priority.

Here at Crossfit Spokane we strive to provide top notch coaching and training that is modified to whatever fitness level you are at. However, one of the concerns we have is that our gym does not have an AED within the facility. Although, all of our coaches are trained in CPR/First Aid, there could come a time where an AED would be needed.


chain of survival

Stats taken from American Red Cross and American Heart Association website:

  • About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.
  • Every year about 735,000 Americans have a heart attack.
  • Of these, 525,000 are a first heart attack and 210,000 happen in people who have already had a heart attack.
  • Sudden cardiac arrest is one of the leading causes of death with over 350,000 per year.
  • An AED is the only effective way to restore a normal heart rythm after sudden cardiac arrest and can be operated by anyone.
  • Time to AED use is critical, For each minute defibrillation is delayed the chance for survival decreases by 10%.
  • Less than 8% of people who suffer cardiac arrest outside the hospital survive
  • The average response time for EMS to arrive is between 8 and 12 minutes after a 911 call has been made.
  • Effective bystander CPR, provided immediately after sudden cardiac arrest, can double or triple (approximately 15 – 24%) a victim’s chance of survival.
  • survival rates from witnessed sudden cardiac arrest associated with ventricular fibrillation have been reported to be as high as 49% to 74%.
  • Other studies suggest that when AED’s are used to deliver a shock within the first minute, that the patient’s heart can be restarted and be beating on its own again before EMS arrives in as high as 90% of the cases.





New AED’s are very expensive and we are hoping to raise money to purchase one for the gym.

We will be hosting an “In House” CrossFit Competition on Saturday February 20th 2016.

The competition will be open to all CrossFit Spokane Members and their families and friends.  Along with the Competition we will have several awesome informative vendors, message, oils, nutrition advice and yes, even a little VINO (Which is great for the Heart)!!!

This will be a pot luck style event, so please bring your favorite Yummy “Heart Healthy” snack, crock pot meal or food dish to share.  Also if you have a favorite beverage or type of wine please share:)



A competition and event to raise money for a gym AED


Saturday February 20th

9 am show up and check in / Competition starts at 10am


CrossFit Spokane


All CrossFit Spokane members, family and friends

How Much

Competition entry fee is $20 (Cash only)

Sign up and pay at the gym

$1 a minute massage

Any donations are accepted

100% of the money raised will go to a new AED

Any donations left over will be donated to the Red Cross and/or Shriners Hospital


Open Mens & Women

Scaled Mens & Women

Masters 40+ Mens & Women



Here is a short video of a real life situation where an AED saved a life.

Trim To Win 2016

Written by crossfitmike. Posted in assessment, Events, Fat Lose, Health, Motivation, Nutrition

Look and Feel Your Best In 2016!!!

Get started on your Body & Life Transformation NOW.

With the Holliday season over and Bikini season just around the corner, you want to look and feel your best, Right?  Imagine what your family, friends and coworkers will say when you show up to the pool or lake looking and feeling amazing.  Going on vacation to a warm sunny place?  Why not look amazing in your bathing suit?  Maybe you have a physical event or challenge (hiking, biking, skiing, climbing, obstacle course run…) that you need to be ready for, but need help getting prepared. It’s a fact that it’s much easier to reach your goals when you have guidance, motivation and accountability.  Well, guess what?  CrossFit Spokane has the perfect “Transformation” program for you.

Crossfit Spokane is here to help you reach your goals and get you on the road to being the best you!

We Have Your “Fit Body & Life” Solution!!!

Trim to Win header copy


The New Year Transformation Challenge will begin on Monday January 18th


Absolutely NO experience is necessary


It is a 12 week Challenge designed to Lose Weight, Burn Fat and Boost Your Metabolism.


Get your New Years fitness goals off to a running start


Fun, Supportive, Energetic and Safe Environment


Everyone who participates and follows the program WINS!!!


9 CrossFit Gyms in the Spokane and Liberty Lake area to use



Who wants to Burn Fat and Get into great shape can register and you will


old ladies


Start Date:

Monday January 18 – Sunday April 10th 


(Rules, Weigh-in, Before Picture and Measurements) will be Done on

Sunday January 17th at 5pm

(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:

12 Weeks

What’s Included:

  • Unlimited Coaching and Workouts

  • Unlimited Spin 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


$297 (Pay in Full, 1 Payment of $297)


 $334 (2 Payments of $167 6 weeks apart)


$345 (3 Payments of $115 4 weeks apart)


man before after copy


Q1) Why is it 12 weeks?

A1) We do it for 12 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.

Q2) Do I have to do the 2 week “Beginner Series”

A2) 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.

Q3) When are the “Beginner Series”

A3) Mon/ Wed/ Fri at 830am or Tue/ Thur/ Sat 730pm (Sat at 11am)

Q4) Is it an intimidating atmosphere?

A4) 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:)

Q5) How often can I come in and get coached/workout?

A5) 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…

Time to get Back Into your Skinny Jeans!!!

Skinny Jeans

This is Your BEST Chance To Have Your BEST Body Ever

Get ready for Fall & Get the Body You Want





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 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


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

Holly's Pic





If you have questions about the challenge please contact us at









The Truth About 10-min Workouts

Written by crossfitmike. Posted in Fat Lose, General, Health, Information, Motivation

The latest trends in fitness are leaning toward the ‘shorter is better’ philosophy…but do dramatically shortened workouts really get the job done?

No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (Jazzercise anyone?) are long gone. We simply don’t have the time, and have come to realize that these long, drawn out workout sessions don’t give us the best return on our time investment.But how much of this desire for short, efficient workouts stems from shortened attention spans or just plain laziness? Is there true science behind the claims that 10 minute workouts deliver results?


In fact, there is a slew of new research that points to the true benefits of short, intense bursts of exercise.

This is great news for all of us with hectic schedules, especially during these crazy holiday months. Short, intense workouts are manageable and even enjoyable.


Here are the top 3 reasons that 10-minute workouts are worth your time…

#1. It Burns Fat
Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.

women in pants copy

#2. It Makes You Happy
We all know that exercise releases endorphins, which makes us feel oh-so-good in the aftermath of a great workout. But don’t fret if you only have 10 minutes to exercise, studies have shown that an intense 10-minute burst of exercise is enough to get those feel-good juices flowing.
man before after copy

#3. It Protects Your Heart
According to researchers in the Journal of the American College of Cardiology, people who get just 7 minutes of intense exercise each day are 45 percent less likely to die from heart disease. It’s also worth noting that people who maintained their exercise routine for six years or longer saw the greatest benefit.
I hope that I’ve convinced you of the value of an intense, 10-minute workout. In this busy holiday season it’s so crucial to our health and physiques that we make time to exercise – even if it’s just 10 minutes.

Call or email me today to get started on a fat loss program that that will make all of your fat loss dreams come true in the New Year.


Give this at home workout a try.

Start with 1x through and see how you feel before adding more rounds

crossfit circuit copy

Make 2016 your best year yet!

Age Proof Your Muscles and a Recipe to help.

Written by crossfitmike. Posted in Uncategorized

I am almost 41yrs old now (holy crap, where did the time/years go?) My mind says I can keep up with the 20 and 30 somethings in the gym, but my body say NNNOOOOO!!!! There is a smart training protocol to maximize your training effect into the late 30’s, 40’s, 50’s and beyond.  You may not be the “Fastest or the Strongest”, but you can be the “Fastest and Strongest” you can be and you can look and feel the best you have ever felt and looked.  How do I know? I’m doing it now.

I am glad to speak with you about my journey of an aging athlete/person and the process of getting to the point of being your Best.  (Hint), its not a quick fix or (in most cases) not easy, but It’s Possible.

Age-Proof Muscles

As we age our muscle mass naturally dwindles as nature takes its course. This is a process, called Sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year by 50. The solution: exercise your muscles hard with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.

Keep challenging your muscles and they will repay you with ageless strength.

Simple Turkey Soup

Make this wholesome, quick meal at home tonight. It’s high in fiber, packed with protein and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner.

Servings: 8 (Remember, any leftovers is a great lunch/snack for the next few days)

Here’s what you need…

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey
  • 4 cups veggie broth
  • 1 (14.5oz) can stewed tomatoes
  • 4 ears of corn, kernels sliced off cobb
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of salt and freshly ground pepper
  1. In a large skillet heat the olive oil. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis:

One serving equals: 274 calories, 6g fat, 480mg sodium, 34g carbohydrate, 10g fiber, and 21g protein.

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