Second Boot Camp Graduation and an Excellent Performance at Sectionals!
Well, the second Boot Camp for Beginners has reached a conclusion so expect to be seeing even more new faces around the gym! Last Saturday we ran the last day by conducting the 1st day Baseline again to see what kind of improvement there was. And like always (interesting how it always works 100% of the time
) the improvements were outstanding! Time improvements ranged from 1:15 to 2:22!!!!! With one of those times improving while increasing the reps from last time to the prescribed reps this time! Amazing! But in all honesty there was one individual that slowed down by 13 seconds....BUT, did I mention that the first time through the Baseline she did 35 less reps and no 500 m row?! Adding 35 reps and a 500 m row and only adding 13 seconds onto the previous time is an unbelievable improvement!!! Great job to ya all and welcome to the gym!
We would also like to give a huge congrats out to two of our members for an outstanding performance this past weekend at the WA Sectionals CrossFit Games! After five brutal WODS in a day and a half, Nick B. and Pat W. showed they they demand attention as some serious athletes by finishing the weekend with a 15th and 23rd place, respectively. Amazing job guys and way to represent the gym so well! Congrats also goes out to FTP CrossFitter Kenton for also securing a 5th place spot. Spokane must have something in the water? Great job again guys and good luck at Regionals!

This is a topic that I have been thinking about for awhile now. It originally started brewing around in my brain several months ago after much talk with other trainers, owners, athletes and "non-CrossFit" personnel from affiliates and other gyms from all over and from periodically hearing about some silly "drama" in the CrossFit community (far from Spokane mind you). First I would like to mention that this stems from the desire that any fitness trainer in the world (as in any profession) should always be questioning themselves on, "How can I improve?"
But I would like to announce that CrossFit Spokane has been invited to register for the Montana CrossFit Winter Games taking place at