Workout of the Day

crossfit spokane valley

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Back Squats!

Here is the founder of Crossfit, Greg Glassman talking about the future of Crossfit.  It an exciting time to be a crossfitter!


Back squat



Tabata baby!

Muscle ups (substitute churpees if unable to do muscle ups)

GHD sit-ups (caution on these…they will make you sore!!!)

HSPU (substitute strict shoulder press if you are unable to do HSPU)

Get your head on a swivel for up and coming fundraisers to help send Team Crossfit Spokane Valley to the 2012 Crossfit Games on July 13-15.




Tuesday June 12th



Dead lifts

Clean Pulls

Full Cleans

Do all the deadlifts before moving on to the clean pulls, and then finish with the full cleans…same reps for all movements.


Fight Gone Bad Style…

3 Rounds of…

Front squats (95/65)

Toes 2 Bar

Box Jumps (24/20)

Zone Diet Meals

Here is a great source for those of you looking for new breakfasts, lunch, dinners, and snacks…It is the Zone Diet, which is similar to the Paleo diet.  There are less restictions in the Zone diet to what you can eat, but you will need to measure your food.  Most of the battle for any diet, or as I like to call them eating plans, is what to eat, and how much.

The language is a bit different too. It speaks in terms of “blocks” for meals and snacks.  2.3.4 block meals and 1 block snacks.  Most women are going to be around 11-15 blocks and most guys are going to be around 16-22 blocks.  If you would like to know exactly how many “blocks” you should be eating in a day just ask one of the trainers and they can help you get that number.

Monday June 11th


Weighted Chest to Bar Pull-ups

7 X 2

3 sets of Max Effort

60 seconds rest between sets…record total.


800m Run

50 Wall Balls

30 Pull-ups

800m Run


Today is the last day of the transformation challenge!!  Make sure to get weighed and measured and get the after picture done today!

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Nutrition: Omelet Muffins.  Quick and transportable…just my style!

Tuesday May 22nd


Snatch Pulls:

4 sets of 2

60 second rest btw sets


7 sets of 3

60 seconds of rest btw sets




Squat Clenas (135/95)

Ring Dips

A reminder that Monday-Thursday will be regular hours at Crossfit Spokane Valley…We will be closed Friday because we will all be in at the Northwest Regional Competition…Regular hours on Saturday 8:00, 9:00 and 10:00am with Jake the Snake…and we will be closed on Monday for the holiday. 

Love to see as many faces as possible at the Regional Event!


The Regionals are right around the corner.  Who’s going to support Team Crossfit Spokane Valley?  If you have never been, it is the most inspirational environment you will ever experience.  Don’t forget to buy your shirt!
Daniel Sakai

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups


“Lumber Jack 20”


Weighted Pull up 3-3-2-2-1


On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas.  When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Fredrick Greene, 29, of Mountain City, Tennessee, Pcf. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

“Lumber Jack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Nutrition: Click Here to see another great Paleo Breakfast.

What other nutritional information would you guys like to see on the site?

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