Our BIGGEST Promotion EVER

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

In the celebration of my 40th birthday I want to share this time with you by offering our best Promotion we have ever offered. If you, a friend, family member or coworker want to get into your BEST shape ever then check this out.

Best offer

If you ever wanted to give CrossFit Spokane a try this is the best time.


Get The Body You Always Wanted This Year

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


Christmas, a time of love, sharing, giving, enjoying each other’s company and getting off track! The question you need to ask yourself is…”How long will I stay off track and what will I do to get back on?” I hope that you all are enjoying this holiday season and that you have a still small voice inside you that is poking at you and giving you little reminders of why you need to stay healthy and strong and not find yourself too far gone from the path of healthiness.

Crossfit Spokane is here to help motivate you again and get you back into meeting your fitness goals and getting you on the road to being the best you!


We Have Your Solution!!!





Giving Thanks

Written by crossfitmike. Posted in Information, Motivation

We are all into our Thanksgiving time of year and I want to be sure that we take a moment to STOP and remember what each one of us is thankful for.  It only takes a few minutes and it will help to keep us grounded and focused on what is truly  important in our lives. In our daily tasks, work and social distractions we tend to lose site of what is important to us and what life is REALY about.

“Be Thankful”



I Am Thankful For. (Just a few,but I am Thankful for so much more)




Our Military

Our Freedom

My Business

Our Clients

My Health

My House


What does your list look like?

It feels good to really recognize and appreciate the things we have even if they are not perfect or could be better; remember, things could always be worse.  When we are grateful  and thankful we become capable of creating and developing so many more positive things in our lives as well as other peoples lives.

I ask that you STOP and think about what you are Blessed with and what you can be Thankful for.  Then, try to bless someone else, so they can feel the joy of “Thanksgiving” as well (Pay It Forward).


Training Times

We will have a 9am training time on “Thanksgiving” (Thursday) and Friday.  We will be back to normal training times on Saturday (9am, 10am, 11am “Beginner Series”) and Sunday 9am only.

If you are traveling to Spokane our if your gym is closed you are welcome to jon us.

Our Drop In Fee is “FREE”.  We have never charged for fellow CrossFitters.


(Not a Turkey, but a cool bird and a cool meaning)


Bless Someone by giving them the gift of “Health and fitness” this Christmas season.

 Our positive and supportive  ”Gym Culture” is the Ideal place to begin anyone’s life improvement and fitness journey.

Get The Groupon Deal NOW!!!


Be Honest

Written by crossfitmike. Posted in Uncategorized

    It has been far too long since I have typed a blog post here and since my mind is going a million miles an hour on several different topics I thought it was about time I sit down and be “be honest” with you all because that is what my mind was on today.


  I just got done with a WOD in my garage this morning that I really didn’t care for. (I am sure you can all relate) I had this moment within the workout where I thought to myself “just stop at four rounds, you really don’t need to do the five you planned on doing” but I know better so I continued with every slow rep and stayed at a pace that I knew my form would not fail. I didn’t set a clock, I just went as hard as I knew I could and gave it everything, knowing that I can only do my best and not someone else’s best.



    Have you ever thought this, “just do 8 reps instead of 10 and move on, no one will even notice. This WOD is getting hard and the coaches aren’t counting my reps today anyway”? I wonder how many of you out there have done this. Or maybe you even do it on purpose just to get a better looking number on the board? This is a pet peeve of mine! I know that our coaches do a wonderful job of coaching, guiding, correcting form, modifying and motivating, but on a day to day basis it is the client’s job to count their own reps and the coaches want everyone to be honest with themselves and the other members. If you honestly loose track of where you were at, go with the lower number of where you think you might be. Better to do an extra rep than cheat yourself out of work. 



This might come as a surprise to you….but did you know if you cheat on the reps you are only cheating yourself?? Mind blowing, I know!!!


mind blow  

    There is an athlete inside of you that wants to be better, stronger, faster, more powerful, but if you are constantly worried about beating someone else’s time/score so much that you cheat the workout, you are doing yourself no favors! The top athletes in the world did not get to the top by cheating themselves.



This is not aimed at any particular people, as I don’t know who does it or if they are doing it. It was just a thought I had today and I know that there are competitive people out there that think getting the fastest time on the board is more important than being their best. That is a sad thing. SO today I challenge you to turn your back to the clock, don’t look at the white board before you start the workout, and just go as hard as you can. If you are doing your best and being brutally honest with yourself you will have so much more success and when someone beats you, be happy for them!! They are working hard too and its okay for someone to set the bar higher. We all need that extra push!


Work hard. Be honest. Be humble.



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