Self Defense Seminar

Written by crossfitmike. Posted in Events, General, Information



Sunday December 4th 1pm-4pm

We are excited to offer CrossFit Spokane Members and the public an opportunity to learn potentially life saving Krav Maga self defense techniques and mindset.

Opal Harbert from Mt Spokane Martial Arts  will be offering a 3 hour Krav Maga based self defense/sudden violence seminar.  You will learn situational awareness as well as effective, practical, reality based self defense techniques to defend against a variety of attacks and how to counter an attacker in the quickest and most efficient way.

If you, your family members or friends have never had any kind of instruction or training in basic self defense techniques or if it has been a while since going through training this is your chance to prepare yourself.







This is Open to anyone who wants to learn potentially life saving self defense (13yrs and older)


Sunday December 4th 1pm-4pm


CrossFit Spokane 116 E. Augusta Ave


$40 per person



What will you Learn

  • Counterattacking as soon as possible (or attacking preemptively).

  • Targeting attacks to the body’s most vulnerable points, such as: the eyes, neck or throat, face, solar plexus, groin, ribs, knee, foot, fingers, liver, etc.

  • Maximum effectiveness and efficiency in order to neutralize the opponent as quickly as possible.

  • Simultaneous attack and defense

  • Maintaining awareness of surroundings while dealing with the threat in order to look for escape routes, further attackers, objects that could be used to defend or help attack, and so on.









Mt Spokane Martial Arts

Commando Krav Maga

FBI latest crime statistics












Meet Blaine and Rebecca: November’s Athlete(s) of the Month

Written by crossfitmike. Posted in Uncategorized

Blaine and Rebecca are our Athletes of the Month for November. They are so much fun to coach and train! I believe that it is because of their positive attitude and willingness to try anything that helps them succeed everyday. They have fun with every challenge and enjoy spending time together inside our doors getting more healthy and fit every day as a couple. I had a chance to sit down with them and find out a little more about them this last week.


1) Where did you two meet?
They met at a martial art studio about 3 years ago. Blaine mentioned that Rebecca would show up with only a few minutes to spare before class each day so he started setting her stuff out for her so she would be set up for class when she walked in. (isn’t that the cutest??)

2) How long have you been married? They just recently got married this last summer on August 6, 2016

3) What are your occupations?
Blaine: middle school Special Ed teacher at Shaw Middle School
Rebecca: Occupational Therapist

4) What motivated you to come to CFS?

Blaine was a power lifter for much of his life. He got really good/strong at the deadlift, squat and bench press but wanted to up his fitness level. He had shoulder surgery a year and a half ago and also wanted to gain strength and mobility in his shoulders again.

Rebecca has done Crossfit here and there a few times over the years and found that it always provided her with a good foundation to fitness. She decided to join us at CFS and commit to doing it for good this time.

5) How long have you been a member? June 2016, so going on 6 months now

6) What has been your greatest accomplishment at CFS?

Blaine and Rebecca both had the common accomplishment of climbing a rope just recently, which they had never been able to do.

Blaine is also working on handstand progressions and getting much better which has been a huge accomplishment since coming out of recovery from his shoulder surgery.

Rebecca also recently PRd on her back squats, which she was pretty excited about!

7) Who/what inspires you?

Blaine: getting better at things he doesn’t like doing inspires him.

Rebecca: Other strong woman are an inspiration, especially the ones that she workouts out with in the classes. Having woman stronger than her or faster than her around her inspires her to push harder. She mentioned that Blaine’s strength and dedication to his fitness are very inspiring to her. (awe)

8) What are you current CF goals?

Blaine: Deadlift 475#

Rebecca: To get one Kipping HSPU

9) What are your least/most favorite movements?

Blaine: Least favorite movement is the thruster or wall ball. Most favorite movement is the deadlift. He mentioned that there is no cheating on the deadlift; you either pick it up all the way or you don’t! (good point Blaine!)

Rebecca: By themselves Wall Balls and Box Jumps don’t bother Rebecca but combine them in a workout and they become her least favorite movements. Her favorite movement is the Overhead Squat, for no particular reason, she just loves them.

10) Has doing Crossfit as a couple impacted your relationship in any way?

Absolutely! They work opposite shifts and don’t have a lot of time together. Doing Crossfit is a bonding activity for them and keeps them from vegging out in front of the TV instead. They also are more health conscious and eat out less.

11) Favorite splurge?
In terms of bad food, Blaine says he could eat a box of sugary cereal in one sitting! (he doesn’t do this often. Haha)
Their favorite splurge right now is the money they invest in paying for HomeChef meals. It’s a recipe/meal planning service that gives them the flavor of eating out, but without the hefty price tag and it’s healthy and home cooked. And of course when working opposite shifts, enjoying a day off together is a splurge for them!

12) Any words of advice for your fellow or future CFS members?

Blaine: Be willing to do the stuff you don’t enjoy doing.

Rebecca: Don’t feel bad about being last. If you came, you gave it your all and did your best then you should be proud.

Thank you Blaine and Rebecca and congratulations on being CFS’s athlete(s) of the month!!

A beginner’s guide to Crossfit

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


Crossfit. The word can bring chills to any non-believer, and instantly commands images of super athletes flipping tires, women who look like Arnold Schwarzenegger circa 1967, and newbies vomiting into trash bins.

I have to admit, I felt this way too. I like to consider myself a fairly active person; I try to work out 5 times a week (usually on the elliptical), and throw in the occasional strength training session. But Crossfit scares the heck out of me, and in talking to many people – I’m not alone.

I ventured into the lion’s den (more commonly known as the Northwest Crossfit Greenlake gym) to talk to trainer Paige Wager about the fear surrounding Crossfit. I’ll note that it was much easier to go to this interview knowing ahead of time that I wouldn’t be participating in a class, but I still had fears of showing up and getting told to “drop and give me 50!”

Wager has been a Crossfitter, as they call themselves, since 2007. She nodded in understanding as I explained my own fear of Crossfit, it’s intensity, and it’s seeming inability to be approachable by the average person.

“I hear that a lot,” she said. “We all do. And that’s usually the first thing I ask my OnRamp class – who is scared out of your minds right now? And pretty much everyone raises their hands.”

OnRamp  (Beginner Series) is a two week series made up of six classes and targeted specifically to Crossfit beginners. In fact, you can’t take a regular Crossfit class without first ‘graduating’ from OnRamp (Beginner Series). Each class is about an hour long, and focuses on breaking down the basic movements of Crossfit and easing into the workouts.

“It’s very doable,” said Wager. “We add new movements each day, and everyone is always modifying them slightly to their own individual needs.”

After you’ve finished the OnRamp (Beginner Series), you get two weeks of unlimited Crossfit classes for free. This is mainly to encourage people to come back and keep doing what they learned, get into a groove, and work the program. Once a month of Crossfit is up (two weeks of OnRamp (Beginner Series) and two weeks free), Wager says about 70% of people sign up for the monthly packages to continue.

“What I really want people to understand about Crossfit is that no one cares how good you are,” she said. “That sounds bad – but I just mean no one is judging you to see how many pushups or double-unders you can do. Everyone is pretty focused on their own workouts and goals, not watching you to see how bad you are.”

It felt like she was talking directly about me – I was terrified of joining a class and getting silently judged when I could only do two pull-ups. But the more I think about it, the more self-centered that seems. Why would people be paying for an intensive workout, and then spend their time focusing on me instead?

After talking with Wager, I’m definitely not feeling as scared by Crossfit as I was before. In fact, the OnRamp (Beginner Series) series sounds like a fun and challenging mix-up to my usual elliptical routine. Now I just have to get up the nerve to actually try it.

This article is courtesy of Britt Thorson, of Seattle Refined…

Northwest Crossfit




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.


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