Announcements

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!

Congratulations to Pat W. for an outstanding performance this past weekend at CrossFit Montana's Winter Challenge.  Athletes from all over MT (and Spokane) competed in two brutal WODs in an "every second counts" scoring competition.  Pat ended the day with an amazing second place!  Great job Pat!  His wife Jaunessa was also in the female top six final heat and did an amazing job with some really heavy a** weight.  It was an awesome day and was a great pleasure to help judge and watch all the CrossFitters getting after it!

First off, we would like to announce that the members of our Boot Camp for Beginners Class 1-10 has completed the course and will be joining the rest of you starting next week.  Not only was this new boot camp great in respect to allowing more focus on the fundamental movements, but it also proved to be an excellent "ramp-up" time!  On Saturday we conducted the initial Baseline (done on day one) a second time to see improvements in only 12 total training days.  The results were, as to be expected, outstanding! Each one of the members largely improved their performance; almost 1 minute 30 seconds for the smallest drop and out to 4:08 for the biggest performance improvement!  Awesome!  Oh, and did I mention that two of the members not only improved their time, but did it while conducting this 2nd Baseline completely prescribed (meaning that two of them had to scale the rep numbers the first time through)!?  Can't argue with those numbers!  Congrats to all of you and we all will look forward to you joining the normal classes next week.  FYI, Boot Camp 2-10 will be starting up this coming Tues 2nd at 6:30 pm....still have a couple open slots if you know of anyone 

 

Now onto another one of Brandon's Ramblings  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?"  

Well I know that due to scheduling this year, many of you that were able to make it to the Regionals last year won't be able to this year  But I would like to announce that CrossFit Spokane has been invited to register for the Montana CrossFit Winter Games taking place at CrossFit Montana on Feb 13th.  This one day, two WOD event will have Gyms from all over Montana, and now Spokane as well!  So check out the registration site and see if you can make it!  Missoula is a lot closer than Seattle  Also, I want to make sure that you know that as we start to update all of our new tabs/sections, periodically check the Links tab as we will be putting numerous site links in that tab as well.  We just wanted to make sure that you didn't think everything would be in Videos and Blog. 

Also be prepared for a slight change in the programming over the next several weeks.  Not that it will change too dramatically, but you will probably notice that the next month or so will be a little more strength based...YEAH!