Pre-Summer Transformation 2016

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

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



old ladies



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

Holly's Pic


Start Date:

Monday May 23rd – Sunday July 3rd


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:

(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, Yoga & Barre Class

FREE 2 week “Beginner Series”

Weekly Motivational Emails

Nutrition Plan


Goal Setting

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 (One Time Payment)


 $65 (2 Payments 3 weeks apart)


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!!!

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



Members Only Transformation Challenge

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

Open to all Current Members of CrossFit Spokane.

6 Week Transformation Challenge to get you motivated for the coming “Bikini Season” and to also to earn some bragging rights.

Dan Before and after


Current CrossFit Spokane Members ONLY


6 Week Transformation Challenge

Nutrition Guidance

Goal setting

Physical Challenges (Homework:)

Muscle Building Plan (Bro Sessions w/ Mike)

Weekly emails to keep you on track and motivated


Official start day is Monday May 16th – Sunday 26th June

Kick Off Brief, Measurements and Before Pics Sunday May 15th 530pm


Because we all want to fit into our Summer Bikini


The Winner will receive a FREE Month of Unlimited CrossFit Training

Entry Fee






These 7 Foods Hide MASSIVE Sugar

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

It’s hard to avoid sugar when many common foods secretly contain loads of it.
You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.


2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

pasta sauce

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

Agave Nectar

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

Dried Fruit

5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

Granola Bars

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

Energy Drinks

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

BBQ Sauce

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

2016 Empire Classic Games

Written by crossfitmike. Posted in Events, Information

2016 Empire Classic logo copy 2

Join us for the 2016 EMPIRE CLASSIC GAMES.


This years categories for the competition

Mens/Womens RX”d

Mens/Womens Scaled

Mens/Womens Masters 40yr old +

Team (2 men/1 women)



Get ready!

The Spokane Empire Classic Games will be at the Spokane Convention Center!

This is a 1 day CrossFit competition which will include three events plus one final event.

-Men’s / Women’s RX division (20 spots)
-Men’s / Women’s Scaled division (20 spots)
-Men’s / Women’s Masters division (40 yr old +) (10 spots)
-Team division (2 men / 1 women) (10 Teams)

Spots are limited, so be sure to register before it’s too late! Registration deadline is Sunday, May 1st.

 Sign Up Below

Competitors sign up here:

Individual Registration ($65 per Competitor)

*Limit to 20 spots in each category & 10 spots for Master’s*


Team Registration  ($195 per Team)

*Limit to 10 Teams*

Want to volunteer? Sign up here:

Volunteers and Judges Registration (FREE)



More information (including the workouts) will be posted soon!

Athlete check-in: Friday Night 6pm-8pm Saturday Morning 6:30-7:30am
Athlete briefing: 7:30-7:45am
Workouts start at 8:00am



As categories fill up there will be a waiting list for that category.  We will then begin to take spots from other categories to open space for the high demand categories.

Example: Scaled fills up (20) and has 4 people on the waiting list.  RX’d has 5 spots open (15+5) we will take 4 spots as needed to meet the need of the scaled category (24) RX’d Category (16).  The goal is to have as much participation as possible and not have any vacancies.

DO NOT wait till the last minute to register your spot maybe gone.

For updated information

please visit and “Like”

Empire Classic Facebook Page



Make Memories That Leave A Legacy for Lifetimes to Come

Written by crossfitmike. Posted in Uncategorized

UnknownRoger W Appleton, Sr 

No, this post really has nothing to do with fitness but it has a whole lot to do with happiness:

When I woke up this morning I had some memories of my grandfather, “Pops”, pop into my mind. I smiled as I thought of the times in my child hood when he would work all day in the hot Florida sun and at the end of the day I would bring him his glass of just brewed sweetened sun tea with a drop of lemon. We would sit down and sip on our tea staring out into the yard of freshly cut green grass and beautifully landscaped flowers chatting about whatever came to mind while sweat dripped off his brow. As the memories sweep through my mind I can almost taste the tea, smell the fresh flowers and feel the comfort of my grandfather’s love. As tears started to fill my eyes they were not tears of sadness but of happy moments that I will forever cherish.

My grandfather was born in 1919 and grew up in a family of 16! His father passed away in 1932 when he was 13 years young leaving his mother with 14 children to raise. He took it upon himself to drop out of school and get a job working on the railroad to help support his family. As he grew of age, he joined the navy while WWII was in full swing, served his couple of years there and went on to make a wonderful life for himself. Pops shared many things from his child hood like, how getting an orange in his stocking for Christmas was the highlight of a year, or the taste and smell of his mother’s homemade pies that she would bake: he would describe it so well that I would be drooling at the thought of having a bite. He was the biggest influence in my life and taught me the value of hard work, dedication, and how to have a heart of a servant; constantly dropping whatever was in front of him to help a person in need. I don’t know if a day went by that I didn’t see a tool or paint brush in his hand working tirelessly on the next project with a big ‘ol smile on his face, while whistling the tune of “Yanky Doodle Dandy” or “I’ve Been Working on the Railroad” with nary a complaint. The work he did brought him satisfaction and he found joy in everything he did. I never saw him drink a drop of alcohol in his life but man he could put a bowl of ice cream away at the end of the day!! (everyday!) At the end of those hard working days we would sit on the floor and play games and laugh for hours. He had quite the sense of humor and joy that was contagious to all who encountered him. Those moments that I watched him work incessantly, while many times working along his side, is what taught me the importance of hard work, when to slow down, how to be selfless and how to sit back and just enjoy the moment. The best part now is sharing those memories with my children who will hopefully one day share them with their children.

In today’s world there is so much focus on “me” and “If I become this or that I will finally be happy”. When really the happiness comes from the outcome of hard work followed by time to enjoy the moments with your loved ones that will soon become beautiful memories.
Whose life are you going to leave a legacy of memories and not so hurried moments to?




©2011-2012 CrossFit Spokane. All Rights Reserved.