Crossfit Spokane

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

📸: @chriselamphotography
⁠

When was the last time you were a true beginner?⁠
⁠
As kids we’re beginners at everything.⁠
We try things, fail at first, and try again.⁠
Slowly we get better — we learn how to ride bikes, how to swim, and how to tie our shoes.⁠
⁠
Once you’re an adult it’s easy to avoid being a beginner. ⁠
⁠
You get used to being competent, and pretty soon learning something new seems terrifying.⁠
⁠
If you haven’t been a beginner lately, you may have forgotten that mastering a new skill is exhilarating. It fills you with pride and a feeling of possibility.⁠
⁠
After you try something new, your brain starts to think — if I did that, what else can I do? ⁠
⁠
Suddenly the world seems full of possibilities, not obstacles.⁠
⁠
Here, you can be a beginner in a safe, supportive environment. You’ll learn at your own pace, but you’ll be encouraged to push yourself. ⁠
⁠
All you have to do is show up.⁠
⁠
📸: @chriselamphotography

Are you achieving your goals? If not, it may be because you aren’t writing them down.⁠
⁠
This month, we challenge you to pick one goal and write it down. Think about something you’d like to accomplish, and instead of letting the idea flow in and out of your head, pick up a pen and write it down.⁠
⁠
Writing down goals helps in two ways. First, looking at a visual reminder of your goal every day keeps it top of mind.⁠
⁠
Second, writing helps with encoding, the process by ⁠
which our brain decides what gets stored in our long-term memory and what gets discarded.⁠
⁠
People who describe or write down their goals are 1.2 to 1.4 times more likely to accomplish them.⁠
⁠
After writing down your goal, think through the steps you’ll need to take to make it happen.⁠
⁠
Let’s say you want to come to an early morning class at the gym four days a week for a month. What do you have to do to accomplish that? It might be setting out your gym ⁠
clothes the night before, committing to an earlier bedtime, or asking a friend to hold you accountable.⁠
⁠
We love to help you achieve your goals! Tell us what you’d like to accomplish, and we’ll tell you how to get there.⁠
⁠
Send us a message or sign up for a free consultation using the link our bio - we'd love to chat!⁠
⁠
📸: @hannahacheson

Are you putting off joining a gym until you feel ready?⁠
⁠
Do you feel unprepared to join a group class where you’ll be asked to do things you’ve never tried before?⁠
⁠
We’ve all felt this. Don’t wait until you feel ready, because that day will never come.⁠
⁠
None of us feel completely ready to try something new, especially if it’s unfamiliar and challenging. However, transformation only happens on the other side of uncertainty.⁠
⁠
If you continue to do what you’ve always done, you’ll get what you’ve always had.⁠
⁠
You don’t have to get in shape before joining our gym. ⁠
⁠
We’ll meet you at your level, giving you enough of a push so you see results, with an intensity that’s sustainable over ⁠
the long term.⁠
⁠
Our coaches are experienced at working with all levels of fitness — from experienced athletes to people who’ve never set foot inside a gym.⁠
⁠
Come on in. Your transformation is waiting.⁠
⁠
Sign up for a free consultation using the link in our bio. We can't wait to meet you!⁠
⁠

This Saturday:
Festivus Games will be held at CrossFit Spokane Valley. We have a team competing as well as an individual. Come on out and support and cheer them on! Starts at 9am.
After that, pop on over to the convention center for the Empire Classic. Mike Gerry and I will be competing as well as Noah Pasino. They will have bodybuilding, strong man and power lifting all going on! (posting the link the the comments for tickets to the event).
A full day of fitness to be had!!!

Today we have a simple question: how can we help?⁠
⁠
Do you have a goal you’re struggling to achieve? ⁠
⁠
Questions about nutrition? ⁠
⁠
Wondering if you’re working out enough? Or maybe too much?⁠
⁠
Finding it hard to balance work, family, and your health?⁠
⁠
Send us a message letting us know how we can help.⁠
⁠
We are here for you.⁠

📸: @chriselamphotography
⁠

Right now you’re probably trying to figure out the perfect time to start this fitness journey.⁠
⁠
You might be thinking, “Those people seem really fit, I need to get into better shape before I try,” or “I’m really busy right now, I’ll go in when I have more time.”⁠
⁠
Here’s the thing:⁠
There will never be a perfect time.⁠
Life will always be busy.⁠
You’ll always wish you were in better shape.⁠
⁠
We avoid unfamiliar situations because for most of human history new experiences could be deadly. Staying inside our comfort zones kept us safe from predators and danger.⁠
⁠
However, in the modern world, thoughts like these aren’t helpful.⁠
⁠
In fact, they’re preventing you from a potentially life-changing experience.⁠
⁠
Here, you’ll be trying new things and meeting new people, but it will all take place in a safe, supportive environment. ⁠
⁠
Here, you’ll find just the right amount of “productive discomfort” where you can challenge yourself at your own pace under the watchful eye of knowledgeable, experienced coaches.⁠
⁠
We can’t wait to meet you!⁠
⁠
📸: @hannahacheson

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. Sign up for a free consultation using the link in our bio!⁠
⁠

Have you ever picked up something from the ground like a bag of dog food?

Guess what?
You performed a deadlift.
A functional movement.

Have you ever put an object on a shelf above your head?

Guess what?
You performed a shoulder press.
A functional movement.

Have you ever sat on a step?

Guess what?
You performed a squat.
A functional movement.

Want to know more about exactly what functional fitness is?

Sign up for a free consultation using the link in our bio and we can help you get started.

📸: @miles_pnw