Look and Feel Your Best
Summer is almost here and you want to look and feel your best, Right? Imagine hanging out at the pool, beach or on a cruise wearing that bathing suit that you look awesome in and feeling comfortable with it. Maybe you have a physical event or challenge (hiking, biking, triathlon…) 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 “Summer Body” Solution!!!
The Pre-Summer Transformation Challenge will begin on Monday May 23rd
Absolutely NO experience is necessary
It is a 6 week Challenge designed to Lose Weight, Burn Fat and Boost Your Metabolism
Get your Summer 2016 fitness goals off to a running start
Fun, Supportive, Energetic and Safe Environment
Everyone who participates and follows the program WINS!!!
Who wants to Burn Fat and Get into great shape can register and you will
HERE ARE SOME OF THE RESULTS OF PEOPLE JUST LIKE YOU
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.
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!
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!!
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.
“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!”
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.
Monday May 23rd – Sunday July 3rd
KICK OFF MEETING/BRIEFING:
This will be done One on One or in a Small group (If you have one)
Rules, Weigh-in, Before Picture, BF Measurement and Goal Setting
Will be Done on Wednesday May 25th – Friday May 27th
(Email to Scheduled in Advance) Email: Cfspokane@gmail.com
(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.
Unlimited Coaching and Workouts
Unlimited Spin, Yoga & Barre Class
FREE 2 week “Beginner Series”
Weekly Motivational Emails
Online Food Journals (To be reviewed weekly by your coach)
Weekly One on One Meeting to Review Your Progress and Keep You on Track
$107 (One Time Payment)
Q1) Why is it only 6 weeks?
A1) We do it for 6 weeks because in our experience its much easier for most people to stay focused and motivated for a shorter period of time than the typical 12week Transformation challenges. Because they are shorter 6 week Challenge you can have several highly focused and motivated periods in a year, so your results last longer. (Longer does not mean better)
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 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, Barre…
Time to get Back Into your Skinny Jeans!!!
This is Your BEST Chance To Have Your BEST Body Ever
Get ready for Summer & Get the Body You Want
If you have questions about the challenge please contact us at