We will have classes on Thursday as usual, but only 1 class on Friday @ 530.  Sorry for the late notice for those of you who have not seen the posting at the gym.

Tomorrow (12-31-09) will be the last day to complete the muscle up challenge, so get in and get it done.  Everyone who is able to do them are pretty evened up, so  this should be good.  The challenge for January will be Double unders with two categories; max reps continuous and max reps in 3 minutes.

Now that the new year is about here, its time to start making those new year resolutions!  As to be expected, the attendance has dropped off due to the holidays.  Does your resolution have to do with being more consistent with your training and obtaining your goals?  This month I will be tracking the attendance each day, and a prize will be rewarded to the person with the best attendance.

Have a Happy New Year!

The new lease was signed today, and we should get the keys sometime next week.  The plan is the get everything moved over and set up in one of the next two weekends.

Grand re-opening and costume WOD on Halloween Saturday morning class.  Everyone is welcome, bring your friends and family, even if they don’t want to participate.  Dress up in whatever crazy outfit you think you can workout in, or not.  Lets try to make this a big event for our new big space.  BBQ planed for after the WOD.  Let me know how many people you think you are bringing so we can plan on how much food to get.  We just might make it a Paleo free day!

There will be NO 10am class this Saturday.  We will make up that day with a 10am Sunday class.  If you still want to do something on Saturday, run a 5k. 

Have a good weekend

Reminder, tomorrow we are going to do our workout at Audubon Park at 10am with some members of CrossFit Spokane.  For those who can make it, the park is easy to find.  I will be leaving the gym at 9:45 to head to the park. If anyone wants to follow me or carpool, be at the gym before 9:45, or meet us at the park.  Hope everyone can make it, it will be a lot of fun.  Bring your family and friends so they can try the workout, or just watch and hang out. See your there and Happy 4th.

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What music do you like?  What pumps you up?  What do you want to listen to while your at the gym? 

Thanks to Cameron Davis, we now have a TON of music that we can bring to the gym (over 140 gb).  To be honest, I’m more of a radio listener myself, so the selection that I’m inclined to bring will be pretty weak.  That said, its up to YOU to list whatever artist/ album that you would like to listen to, and I’ll try to bring it in. 

Post YOUR requests to the comments below.

Yesterday we did CrossFit total, and I just wanted to take a moment to say how great of a training day it was.  Normally, when people see the high weight WODs on the board, they begin to cringe, but not yesterday.  Everyone who participated gave it there all, and there were some HUGE pr’s that were made.  In fact, everybody pr’d on three lifts!!  That is impressive!!  Good job to everyone, and keep up the good work!!!

Today we (Josh Hayes and I) went down to CrossFit Spokane and took part in their annual “Fender” memorial day WOD.  We were joined by several people from CrossFit Coeur D’Alene and from Fairchild AFB.  Total, there were over 30 people taking part in the workout, and it was BRUTAL!!  We had a lot of fun, and I’m already looking forward to next year.

Today (Saturday) is the first day of the CrossFit Northwest Regional Qualifier.  Good Luck to all of Spokane’s competing athletes.

If you did not see the last post on this subject, we are putting together another order for t-shirts/ sweatshirts.  All the shirts we ordered the last time were men’s T’s, but if you want women’s T’s, tank-tops, sweathshirts, or anything else in any color, let me know asap.  We have to order everything at once so if you miss this order, you may be waiting for quite a while.

So far Saturdays have been pretty slow, and most people don’t have an interest for the 9am class.  So starting this next weekend, we will only run the 10am block.  

We are also planning on joining other CrossFit gyms in an occasional Saturday park workout.  Although our gym is new, it will still be nice to get outside in the nice weather for a WOD.  We will also get a chance to interact with our friends from the other gyms.  Let me know if you are interested, and I will post the established dates and locations as soon as they are made up. 

This week we will be doing all benchmark and Hero workouts, including the newest additions, “Danny” and “DT”.  Saturday will be a makeup day to do any WOD that we did throughout the week that you may have missed.  Try to get in and do them all. 

Our First batch of t-shirts arrived today, and they look pertty good.  Get in and pick one up before they are all gone.  We already had some requests for sweatshirts.  If you are interested in getting a sweatshirt, let us know.