THE NEXT GENERATION OF FITNESS IN NORTH SPOKANE

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”  

Crossfit is a strength and conditioning program that utilizes constantly varied, if not randomized, functional movements executed at high intensity.  Our program is designed to elicit as broad an adaptational response as possible (general physical preparedness).  Our specialty is not specializing. 

We make a deliberate attempt to optimize physical competence in each of ten recognized fitness components.  They are Cardiovascular and Respiratory Endurance, Strength, Stamina, Flexibility, Speed, Power, Coordination, Agility, Accuracy, and Balance.  This is accomplished by using a large diversity of tools, drills, and different fitness modalities which include but are not limited to; running, jumping rope, rowing, powerlifting, Olympic weightlifting, gymnastics, calisthenics, plyometrics, medicine ball and kettlebell training.  Combat, survival, many sports, and life reward this kind of fitness, and on average punish the specialist.

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”  -Greg Glassman-CrossFit H.Q.

To get a visual idea of what CrossFit workouts look like, see the video links on our “links” page, or the two videos below.  Remember, we do a different workout everyday, and all workouts are scalable to your fitness level and ability.

• Fight Gone Bad- wmv
• Nastygirls- wmv