Workout Of the Day. Except for benchmarks and heavy lifts, you’ll rarely see the same WOD twice.

Absolutely! CrossFit is the fitness training that your body was meant to do! We do most of our WODs at high intensity, but that is something that will vary with everybody depending on fitness, experience, and technique. We start everyone (regardless of current fitness level) slowly and safely to ensure you ramp up to our normal classes appropriately. CrossFit is for everybody; from military special operation units to grandmothers.

Absolutely not! That is why you are starting to CrossFit, no? The WODs we program for our clients can be very challenging for even an extremely fit individual. But that doesn’t mean that you still can’t do the movements if you aren’t at that level yet. All we do is modify the movement(s) to fit the level that you are at…simple! And we do it ALL the time with lots of our clients.

No, but you will get strong. Through our type of programming, you will develop strength, power and speed that will make you a lot stronger along with acquiring many other fitness components. We don’t body build here. We build “human machines” capable of enormous work capacity.

While “Pukie” has been known to visit CrossFit gyms throughout the world, it is not and should not be the goal of any business that is pursuing elite fitness. Gyms that force clients to a state beyond their appropriate level when beginning their CrossFit careers have started to veer away from what the ultimate goal is…health. We start our clients off in a low intensity way and gradually and safely ramp you up from there. We’re concerned with you continuing CrossFit, NOT TO PROVE HOW TOUGH CrossFit WODs can be.

EXTREMELY important!!! “You can’t outwork a sh*tty diet.” –Greg Glassman, CrossFit Founder

Proper nutrition, proper form, proper rest/recovery, consistency, focus, patience, and lots of hard work!

From our experience, most people that don’t stick with CrossFit aren’t patient. Depending on how long you have neglected your health (possibly your entire life), it can take some time before you achieve your goals. If you haven’t worked out in years, don’t expect to reverse it all in two weeks. But if you listen to our trainers, stick to a proper diet, have patience and give 100% every time you walk through the door, you will succeed!

Yes. Quality over quantity will produce better results every time. One of the things you’ll notice when our clients start their WODs is that there is no wandering about, chatting, and staring at some TV with the sound turned off. We’re serious about working hard and getting results the best possible way. To anyone that has doubts, we challenge you to row 500 meters with a sub 1:30 time and experience the effects it has on your entire body No amount of time on an elliptical can even come close to it.

Besides finally working out the way our bodies were meant to, you’ll also find a very close knit community of fellow CrossFitters that will help support your goal of better fitness. You’ll actually get to know the other members of the gym you go to. They are the best group of fitness “maniacs” you can find; they are supportive, motivating, and welcoming. As is the CrossFit Spokane staff. We don’t want you to sign a one year contract, come for a month and then slip away to never come back again. Fitness to us is a special thing. It’s a present that we give ourselves every single day. We know first hand how no matter what you have in life, giving yourself the gift of health and fitness is the best present ever!