Crossfit Spokane

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Crossfit Spokane

Twitter: http://twitter.com/crossfitspokane
Instagram: http://instagram.com/crossfitspokane
Spotify: CrossFit Spokane Wellness, Inc.
(405)

is a training facility dedicated to providing the best possible coaching and training to every member.

14/12/2022

POWER COUPLE ❤️⁠⁠
Congrats to Bryan and Lea on your amazing results! You have both worked hard and it shows! ⁠⁠
Together they lost over 20 pounds and over 10 body fat percentage points! WOW! ⁠⁠
If YOU are looking for a community that will support a healthy lifestyle and help YOU see results, join us! ⁠⁠
We specialize in how to . If you know you need to change something but are not sure how, or where to start come see us! I promise it's not as scarry as you think. Don't wait to live your best life. ⁠⁠
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24/11/2022

🦃THANKSGIVING HOLIDAY SCHEDULE:⁠
✅THURSDAY - 8AM ONLY (at all three gyms) ⁠
✅FRIDAY - 8am, 9am and open gym till 12pm. (at all three gyms) ⁠
✅SATURDAY 8am, 9am (at all three gyms) ⁠
✅SUNDAY 9 AM YOGA, OPEN GYM 10AM- 12PM (LL only) ⁠⁠
We welcome guests to join us over the holidays! ($25 drop in) ⁠

15/11/2022

🍾ANNIVERSARY OFFER ENDS 12/1! ⁠⁠
We are thankful for the 4 years of business and plan to keep crushing it and adding the MOST value to our members every class! ⁠⁠
Let a coach know you are in, and this will start on your account 12/1.⁠
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24/10/2022

High Intensity Interval Training 🔥
We cannot wait to add this class to the Spokane location! HIIT is the best combination of cardio, accessory lifting, and core. Come try a class! 🔥🔥
✅Warm up
✅Full Body Pump
✅Full Body Workout
✅Core Finisher
November 1st. See you there!

19/10/2022

❗️NEW apparel dropping!❗

Reserve yours TODAY at the front desk or by clicking the 👉 LINK IN YOUR INBOX.

This 14-day preorder is your only chance to grab one, don’t miss out! (ORDER CLOSES NOVEMBER 3RD)

02/10/2022

October Update:
⭐️METCON PROGRAMMING:⁠
September kicked off with a BANG testing 1-RM’s of the Front Squat, Clean & Jerk, and Sn**ch! This also marked the kick-off of our second Oly Cycle for 2022…all about dialing in positional work with lighter bars for the first half of this cycle.⁠
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Up until now we have kept things light and worked different positions and the only below parallel, we have touched is with the Front Squat. Well in the second half of this cycle that all changes! We now will take the position work we have practiced the past few weeks and implement them with heavier loads and start to fold in the squat variation of both movements.⁠
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The end of the month will bring us a retest of all 3 lifts so get ready and get excited! Similar to last month the Oly Cycle is going to be the main driver this month so our other focuses are going to remain fairly similar. We will still see 1-2 Grind Workouts each week, a new named workout, and an optional partner workout.⁠
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Get excited for a scary number of gains coming at you this month! ⁠⁠
METCON October Benchmarks⁠
1-Rep Front Squat⁠
1-Rep Clean & Jerk⁠
1-Rep Sn**ch ⁠
1 New Named Benchmark Workout ⁠
Cloudkicker ⁠
California Dreamin (Remix of California Love)⁠⁠
⭐️UPDATES: ⁠
We are adding a 3rd location. Black Goat SPOKANE! (OPEN NOW).⁠⁠
⭐️EVENTS⁠
challenge continues...⁠
10/2 - Gymnastics Workshop (4-week session) ⁠
10/3 - Free Class Day⁠
10/7 - Charity Golf Tournament⁠
10/9 - Grinch Grinder Registration OPENS⁠
10/14 - Intro to Moving Better (4-week session)⁠
10/17 - Fit as a Mother (4-week session)⁠
10/28 - Costume Throwdown ⁠⁠
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01/10/2022

CrossFit Spokane has a new owner! We hope you will come in and check it out! This will be the third Black Goat Fitness location! ALL members of Black Goat will have access to ALL locations. If you find yourself in Spokane, Liberty Lake or Post Falls, please join one of those locations for a workout!
We started as a CrossFit affiliate so that method of fitness is very near to our core, PLUS we like to add some restorative options plus HIIT! We plan to build towards the following class options in Spokane...
✅METCON (this will always be our flagship program)
✅HIIT (offered 2-4 times per day at peak times)
✅Ride and Restore (Thursday class option)
✅Child watch at 9am Monday-Friday
✅Equipment we are looking to add ASAP to Spokane:
☑️Concept 2 bikes
☑️Boxes that can be transitioned to 3 levels
☑️Black Goat Fitness branding and building signs
Phasing in Spokane:
☑️October - Paint/reorganize and get a kid room
☑️November - Iron out any kinks and systems.
☑️December - Getting better... What can we improve?
☑️January - We are rolling ahead full steam!
We cannot offer all of these options on day 1, but please know that it is our intention to work towards them quickly.
LOCATION ADDRESSES:
Liberty Lake 2225 N Molter rd Liberty Lake
Post Falls 920 E 3rd ave Post Falls
123 E Mission ave, Spokane
If you have any fit friends in Spokane, send them our way!
❤️Needless to say, this would NOT be possible without our amazing members and staff. We hope to see you in the gym soon!
Follow us at our main IG .fitness

05/09/2022

Tomorrow we are excited to welcome GU students into the gym! We offer a college course through the university 113 CrossFit, check it out!
We also offer a student discounted membership!
Let’s GOOOOOO Zags! 💪

04/09/2022

✅FREE CLASS DAY - SEPTEMBER 12TH! ⁠⁠
We are inviting YOU and your friends to come and join us for a great workout next week! ALL CLASSES! ⁠⁠
✅Classes run from 5am to 6:30pm⁠
✅ALL fitness levels are welcome! ⁠⁠
Please arrive 15 minutes early so that we can meet you before class! Send us a DM with any questions! ⁠⁠
We believe in you. Join us!⁠⁠
Our mission is to add value to lives through FITNESS, NUTRITION, and COMMUNITY.

02/09/2022

🚨Holiday Monday schedule update! Hope to see you there!
Saturday 8am and 9am
Sunday no classes
Monday 8am and 9am

29/07/2022

We hear it all the time - exercise is boring, every day it’s the same thing over and over and over again.

How many times have you hit the gym, completed the exact same routine, and then left feeling unfulfilled?

We know we need to exercise to be healthy, but defaulting to a set period of time on a treadmill, stationary bike, rower, stair climber, elliptical, or the “get fit now” video series just doesn’t cut it.

There is more to it than the heart rate elevating, the sweat pouring, and the calories burning.

Routine is the enemy - plain and simple.

Message us today to get started!

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28/07/2022

Your shoulder hurts, but only when it's in a certain position, so you avoid that situation when you workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your back hurts but only when you are bent over a lot, so you just don't play golf anymore. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your achilles hurts but only when you wear the wrong shoes, or go barefoot for too long, so you don't take long walks on the beach anymore.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Maybe none of those are you, maybe all of them are. Maybe you're a different version of the same thing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For years, forever really, the medical and fitness industries have been telling people how to more effectively limit their human experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You do not have to work out around it, there are exercises, tempos, specific loads, etc, that will allow you to work right through it so that not only does your ailment go away, it never comes back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are NOT limited by the way your body looks, feels or performs. The person or people who told you that you are, are limited in their ability to help you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That's their story, not yours.

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25/07/2022

This should be common sense...

So why isn't it?

People have become increasingly afraid to move when moving is uncomfortable. "If it hurts don't do it" has taken over.

Irritation is important to drive adaptation. The absence of movement can lead to strength deficit and strength imbalance that actually drives MORE pain.

We use the following construct with one on one clients:

If discomfort is < 5/10, continue.
If discomfort gets better rep to rep, continue.
If discomfort goes away when you stop, continue.
If discomfort does not increase 24 hours after, continue.

If any of the above are untrue, the likelihood of injury due to the activity is increased, see a doctor.

We use the following four words to guide clients:

Insult - the unconscious intake of stimulus
Irritation - The conscious intake of stimulus
Pain - The negative emotional response tied to irritation and associated with uncertainty
Injury - The decision that you can't

Changing the language in your head from "I have a bad knee" to "I haven't figured out how to fix my knee yet", is the first step to fixing your knee.

The second step might be talking with one of our team members.

In pain? Want to get out of it without going to the doctor or giving up your active life?

Send us a comment below or DM for private conversation.

22/07/2022

What is a goal you've been reaching for?⁠
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Maybe it's a strict pull-up.⁠
Maybe it's to walk 1 mile without pain.⁠
Maybe it's to eat more fruits and vegetables.⁠
Maybe it's to sleep through the night.⁠
Maybe it's to walk in our doors and you've just been nervous.⁠
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We hear you, new things are totally scary sometimes!⁠
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If you're nervous to come in and talk with a coach, start with sending us a DM to chat. We can help ease your mind and talk through what's stopping you from coming in.⁠
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We're not here to rush you, just here to help guide you and we will wait until you're ready. 🙂⁠

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20/07/2022

Do you know what blows our mind?

It’s how many people we talk to every day who, when we ask “why do you train”, tell us “I feel guilty if I don’t.”

We continue to dig “why do you feel guilty?”

“I don’t know, I just feel like I’m supposed to be at the gym and if I’m not, I’m going to fall out of shape and I’m going to lose my fitness.”

Our goal is to help you exercise, eat well and live a healthy lifestyle because you LIKE TO, not because you feel bad if you don't. There’s a big difference!

If this is you, we’re here for you! If you are out there reading this, nodding your head saying to yourself “I feel this way, this is me” - raise your hand below.

We will help you if we can, and we will refer you to someone who can help you if we can’t.

Loving a healthy lifestyle should be enjoyable and guilt free!

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18/07/2022

Modifying movements is the bandaid: Individual Design is the solution.⁠
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Any movement in the gym can be modified or changed as needed. In class, it’s our job as coaches to give you the best alternatives that keep you safe without missing the intention of the workout. Modifying when needed is critically important.⁠
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HOWEVER;⁠
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Have you ever needed to modify a movement because you didn’t have the right range of motion or because you were in pain?⁠
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Have you found yourself having to make that same modification over and over?⁠
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Do you have to cherry pick workouts based off of what’s in them?⁠
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How would it feel if you knew you’d have to modify these movements forever because you never grew out of your limitations?⁠
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Do you want to stop NEEDING to modify?⁠
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The reality is that modifying in class is important when necessary. And that’s okay! But, modifying movement doesn’t necessarily fix the limitation. We realize you may not want to modify movements forever. You may want to show up for class and be ready for anything that’s thrown at you.⁠
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If that’s the case, individual design is a great tool to help you not NEED to modify in the first place. Individual design is also the best option if you have personal goals.⁠
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Want to get stop modifying your workouts? Send us a DM, leave a comment or sign up for a free consultation using the link in our bio! We guarantee we can get you where you want to go.⁠
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14/07/2022

What can we do to help you become happier, healthier, and stronger?⁠
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A session in the gym.⁠
A cup of coffee.⁠
A few workouts to do at home.⁠
A new car.⁠
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That last one was just to make sure you were paying attention.⁠
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Seriously though, send us a quick message.⁠
We’d love to help.⁠

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13/07/2022

In case if you forgot.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In case it's been so long since you have that you no longer remember how it feels.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In case if someone has told you that you can't...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We wanted to remind you that; yes, you can.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Also, that we can help.

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Address

123 E Mission Avenue

99202

Opening Hours

Monday	05:00 - 19:30
Tuesday	05:00 - 19:30
Wednesday	05:00 - 19:30
Thursday	05:00 - 19:30
Friday	05:00 - 18:30
Saturday	08:00 - 10:00
Sunday	09:00 - 10:00

Website

http://www.crossfitspokane.com/

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Our Story

Since 2006 CrossFit Spokane has been a training facility dedicated to providing the best possible coaching and training to every person who come through our doors. Our goal is to make your life better outside of the gym by guiding, motivating and supporting you through your fitness journey.