Beginner Series Starting Soon

Written by crossfitmike. Posted in Events, Fat Lose, General, Information, Motivation, Speed/Agility

Ready to get Started on your Fitness Journey?

Get Started now with CrossFit Spokane and learn from Spokane’s most experienced CrossFit Coaches?

Take advantage of our Special limited time Offer!!!groupon

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2 Week Beginner Series


2 Weeks of Unlimited CrossFit Training.


Benefits of Beginner Series

  • Small Group Coaching
  • Motivating Coach and group
  • Workout with people just like you
  • Appropriate for all fitness levels
  • Learn the fundamental movements
  • Learn proper form and mechanics
  • Learn how to exercise and workout
  • No experience needed

 9am abs



2 Week Beginner Series Start dates

Monday October 24th at 8AM and Tuesday October 25th at 730pm.

Monday November 7th at 8AM and Tuesday November 8th at 730pm.


Athlete Of The Month-Danielle Sands

Written by crossfitmike. Posted in General, Information, Motivation



I sat down with Danielle to interview her and get a little snap shot of her life in and outside our doors. She has been awesome to watch progress over the last couple years and we are happy to feature her as our Athlete of the Month for the month of October.


1-Where did you grow up?

I was born and raised in Spokane. I left to go to college in Denver at Regis University where I played soccer and earned my degree in Nursing. After college I moved back to Spokane where I could be with family.

2-What is your occupation?

I am a pediatric nurse at Sacred Heart and work in the Surgery Center

3-How long have you been married and how many children do you have?

I have been married to my husband Rick for 11 years. We have a set of girl twins, Ella and Addison and a 3 year old son, Tyson, who tags along for many of my workouts.

4-What motivated you to come to CFS?

I was actually out at a bar having a drink with some friends and family and my cousin Jenni, a member at CFS (and quite the beast I may add), mentioned Crossfit. I had heard of it but didn’t know a whole lot about it. After listening to Jenni explain more about it, and her promise to go with me, I decided I would give it a try. At the time I felt ashamed of where my body was after giving birth to my kids, especially since I was on bed rest during a good portion of my pregnancies. I wanted to find my strength and fitness again. With Jenni’s help and all the encouragement inside the doors there, I have been able to regain my fitness and feel good about my body and my health again.

5-How long have you been a member of CFS?

I joined December 27, 2013.

6-What has been your greatest accomplishment so far?

My first pull up unassisted. It was a kipping pull up but it still counts! I pulled my chin above the bar and have never been able to do a pull up in my life!

7-Who/what inspires you?

I love to watch athletes push themselves and that is so motivating, but what motivates me the most is when I see the average person inside the gym pushing hard and not quitting. That perseverance that it takes to get better no matter where you are at is motivational to watch.

8-What is your current Crossfit goal?

Well, today I accomplished my goal of getting my first handstand pushup! So I am setting a new goal today of doing an entire workout with handstand pushups in it.

9-What is your least favorite/ most favorite movement?

Workouts with lots of burpees are my least favorite. I don’t mind doing a few at a time, but when a workout calls for several of them, it kills me! My favorite movement is the clean. I don’t know what it is I love about them, but they are awesome!

10-What brings you joy?

Baking! I love to bake. Also family time and just being able to nurture others brings me joy.

11-Favorite go-to food?

Sandwiches- they will never go away.

12-Any advice for fellow CFS members?

Just show up! Getting there is the hardest part. Schedule it in and make it a routine and don’t let yourself make excuses not to go. No matter how much you don’t feel like going some days and maybe you weren’t able to do your best, you still accomplished another day and that is more than not showing up at all.


Labor Day

Written by crossfitmike. Posted in Uncategorized

Hope you all are having a wonderful extended, Labor Day weekend. Come on in a burn off all those calories many of you ate at Pig Out in the Park!!
WOD at 9am or 5pm.

5 Reasons You Aren’t Losing Belly Fat

Written by crossfitmike. Posted in Uncategorized

When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons. 

Reason #1: Your Mediocre Workout


As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.


Reason #2: Your Fork


Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.


Reason #3: Your Stress Levels


When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.


Reason #4: Your Sleep Habits


Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.


Reason #5: You’re Aging

mikeangela pushup

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.


By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And we are here to help.

Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. We are here for you.

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






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