Tony doing some box jumps. “good hip extension”

Tony and Maria doing Dueling Sledgehammers

Angela letting out the frustrations from the week

Connie finishing up here walking overhead lung and pullup workout.

Our future CrossFiters Sophie and Brooklyn, they are so awesome.

There was one thing that I noticed this week from everyone who came in to work out this week, intensity. You could see it in the workouts and on everyones faces and as I thought about it I noticed that they are not only intense in the gym, but also in life. Each person seems to have the intensity that drive success, whether it be in school, family life, relationships, work or what ever. It seems to me that intensity , passion and drive are the commonalities in in anything successful. I see that in all our members, they all want to do well in their workouts. The intensity they have often gets me fired up to want to workout even when I’m not feeling up to it and we all need that sometimes. Thats the beauty of CrossFit, we have a great support group to get you through the days when you don’t want to do the WOD, but you know you should. We have a great community and team THANK YOU TO ALL OUR MEMBERS.

I would like the welcome our newest members, Carlos and Charyl, to the CrossFit family.

MARK YOUR CALENDER

WE WILL BE HAVING A FOUNDATIONS CLASS ON SATURDAY SEPTEMBER 26TH.

FREE FOR MEMBERS
$50.00 FOR NON MEMBERS

The class will be about 2 hours with a workout at the end

We will be going over the 9 basic lifts
squat
front squat
overhead squat
press
push press
push jerk
dead lift
sumo dead lift high pull
medicine ball clean

The new records board

Shane at the beginning of the tire flip and jump. “You only have to flip then jump in and out 50 times, piece of cake.”

Shane during the tire flip and jump. “Come on Shane only 25 more”

Shane at the end of the workout with a great time. “What a monster”

Here is Brooklyn’s first squat. Look at her form and how deep she naturally goes down , most adults could not get anywhere close to this without some serious practice and time. Believe it or not she has had no formal training. “She’s a natural”

Well it’s been a good week at the new place. We have had some good hard fun workouts and everyone seems to be enjoying the new open space. I know I do. We look forward to many new clients and friends and some good workouts as the weeks come. We are slowly trying to improve the gym. We have put up a records board for all to see, we also are getting a couple of bids to have two showers installed, so if you know anyone who is cheap or would like a membership for some work let us know. After the seminar last weekend I got motivated to start the ZONE diet this week and it seems to be going well, hard, but well. With out really trying I have lost about five pounds and a little bit of energy, but once I get this thing dialed in all will be AWESOME. For more info about the ZONE diet and a CrossFiters experience checkout CROSSFIT ONE WORLD’s site and read Freddy’s daily log.

Here are a few pics of some of our dedicated members helping with the big move. Thankyou to everyone who helped. We couldn’t have done it without you all.

For those of you who haven’t heard the very exciting news……WE’RE moving to a bigger and better facility. Now we will actually be in Spokane. I will be updating with some pictures soon. The new place is four times the size of the building we are in now! Our new address will be,
116 E Augusta
Spokane
We should hopefully be up and running by Monday. Anyone who would like to give us a hand in the moving process is more than welcome, we could always use some extra hands. We will be loading up everything on Saturday.

Kurtis from Rainier CrossFit with some of his balls.

Get ready for Rainier CrossFit’s 2nd annual strongman contest to benefit FRAXA, the Fragile X Research Foundation. This years event will take place on Saturday, July 21st at The Old Cannery Furniture Warehouse in Sumner.

Divisions will be “heavies” 200 pounds and over; “lightweights” 199 pounds and under, women, and novice. The Novice group is not a competitive division but a come and try it opportunity at the end of the day.

There will be drug testing the day of the event.

Registration and weigh-ins will open at 9 am and close at 10 am. All weigh-ins will happen on our scale on site. Registration packets are available by mail only at this time.

At 10 am we will do a MANDATORY meeting for all participants to go over rules.

Trophies will be awarded for 1st, 2nd, and 3rd in all classes. There will be other prizes as well, last year included Starbucks Coffee, products for Super Supplements, and gift cards from Home Depot.

This is a Charity event. All proceeds go to FRAXA, the Fragile X Research Foundation and this year will be matched by Doris Buffetts’ Sunshine Lady Foundation.

The entry fee is $50.00 for the competitive divisions. There are no memberships required.

Preliminary Schedule:
-Yoke Race- 100ft course 75 second time limit
-Axle Deadlift- for max weight (I will set it up so it runs fast…I have a plan)
-Bus Pull- 100ft course for heavies 80ft course for lights 75 second time limit
-Log Press- One clean, then as many presses as you can do in 75 seconds
-Stone Load/Farmer’s Walk Medley- Load the stones then carry the X’s 100ft for the heavies 80ft for the lights.
90 second time limit.
Weights TBD

4:00 novice division – come touch, feel, and try your hand at any or all of our events. There is a $35 entry fee for playing and an award for Best Effort.

This is a picture of Garth’s hands after our 100pull-up 100 OHS workout. “OUCH”

WOD

5 Rounds For Time

10 Jumping DB Squat Thruster
10 Pull-ups
10 Jumping shrugs