Crossfit Spokane

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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🦃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) ⁠

🍾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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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!

❗️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)

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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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

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! 💪

✅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.

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

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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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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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.

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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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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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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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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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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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.

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When you start with us we work with you 1:1. We know that your background, history of exercise, limitations, beliefs and goals are all unique to you.⁠
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Because of this, we know that putting you straight into a group class without taking YOU into consideration would be doing you a massive disservice.⁠
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When you begin with us we make sure that we understand your background, abilities, and WHY you came to us on the first place. This often means starting out with things like personal training to make sure that you’re set up on the best path to personal success right out of the gate.⁠
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We know you’re unique. Your fitness journey should be too.⁠
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Instead of focusing on losing weight, focus on the process (consistency and commitment).⁠
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If you want to hit goals that you haven’t previously been able to hit, you will need to become a better version of yourself who is capable of doing it.⁠
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Weight in this example is a stand in for whatever your goals are. You must make your lifestyle sustainable or you will find yourself defaulting to the lifestyle you want to leave in your past.⁠
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When your habits are in line with your goals, reaching your goals becomes your lazy default.⁠
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STOP🛑⁠
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Read that again. “When your habits are in line with your goals, reaching your goals becomes your lazy default.”⁠
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Imagine if you could hit your goals without ever feeling like you worked hard. That is what people who hit their goals feel like about hard work. They love it. They seek it. They crush it. It’s hard for them, but not doing it would be even harder because their lazy default habit is to obliterate obstacles to clear the way to them getting whatever they want.⁠
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You want to lose 50 # next year? Start becoming the person who never needs to think about it.⁠
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Develop one habit per month. ONE. Start now.⁠
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The muffins become undesirable. Dessert menus stay closed. Missed workouts are lamented and rare while completed workouts are the norm. Movement outside of the gym is a daily occurrence.⁠
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You want to hit your massive, scary goals? Start living like the person who has already hit them. Schedule a free consultation through the link in our bio.⁠
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Don't forget tomorrow is R.E.D. Shirt Friday! Go through your closet and find your best RED shirt or better yet - see a coach and purchase a CrossFit Spokane RED shirt.⁠
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Many of us take for granted the sacrifices that our military make for our freedom every single day. At any given moment, over 100,000 American troops have their boots on the ground in foreign countries. Across the country, every Friday has become known as RED Friday, a day each week when we as citizens, veterans, domestically stationed military, etc., can take a moment and honor those who aren't safe at home with their families, because they choose service before self.⁠
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That's why we support RED shirt Friday. ❤️🇺🇸⁠
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Want to get in on the action and be a part of this amazing community? Check the link in our bio and get scheduled for an assessment so we can assure you success the moment you get started.⁠
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We do way more than make people sore, tired and sweaty.⁠
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We don't compete or pride ourselves on how tough we can make workouts. Instead we focus on the level to which we can solve your problems.⁠
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Want to fix your shoulder pain and not have to give up push-ups, pull-ups or barbell movements?⁠
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Want to lose body fat without giving up your favorite foods?⁠
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Want to be able to feel better without going slower in workouts or spending even more time in the gym?⁠
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We can help you do that. We are problem solvers. We will help you get to where you want to be. Click the link the bio and schedule your free consultation so you can get started.⁠
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A well-rounded program is only good for a well-rounded individual.⁠
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This is why even the best group class programming probably hasn’t fixed those aches and pains you may have.⁠
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We love class and group programming is great! But, if it’s not solving your problems we may need to create a program that’s better fit for YOU instead of trying to fit you into IT.⁠
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For example:⁠
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If your squat looks more like a hinge than a squat, then you are probably using your hinge muscles to get the work done. That means that in a week when you are supposed to squat twice and hinge twice you actually end up hinging four times and squatting none. If this describes you, it wouldn’t be surprising to find out that you’ve got some aches and pains in your back or hips.⁠
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So what do you do about it?⁠
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We realize that you may have a “thing” or two that may be an issue even with a great, well-rounded program. If this is you, the solution might be making changes as simple as subbing squats with front loaded step ups. On the other hand, it could also mean getting a program that’s fully tailored to you.⁠
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If you want to find out, the best way to start is with a thorough movement assessment.⁠
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Follow the link in our bio to sign up for yours today!⁠
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Just in case no one has told you today..⁠
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YOU are amazing! ⭐️💚⁠
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Sometimes life can feel really tough and things can get in the way. At CrossFit Spokane we are here for you no matter how small or big your situation may seem.⁠
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If you're looking for a second place to call home - look no further. We welcome everyone with open arms, open hearts, open minds and listening ears.⁠
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If you're looking for a place to be successful, achieve goals you think seem too far out of reach, be pushed and encouraged by a group of people to help keep you accountable or simply have a place to workout that's like none other - then CrossFit Spokane is the place for YOU.⁠
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Sign up for a free consultation in the link in our bio so we can have a chance to meet you, hear your story and get you on the path to success. We would love to have you.⁠
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Have a safe and fun day remembering the freedom we have in this beautiful country!

Happy R.E.D. Shirt Friday! Big shoutout to our awesome community and gym members who participate in this tradition every Friday! As a veteran owned business and having multiple members who have family members and loved ones in the military, this is a really awesome way to show your support!⁠
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If you don't own a CrossFit Spokane RED shirt - see a coach and we can help you get one!⁠
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Want to get in on the action and be a part of this amazing community? Check the link in our bio and get scheduled for an assessment so we can assure you success the moment you get started.⁠
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What does getting started here at CrossFit Spokane look like? Let us tell you!⁠
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Everyone starts by coming in for an intake session. From here, we go over your goals, motivation level, past or current injuries and more. After taking a tour of the facility, we warm up individually or with a class followed by a short workout to assess your current movement patterns.⁠
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Every single person who walks through the door does this. No matter if you've been fitnessing for 3 years, 8 months or just trying to figure out how to get started.⁠
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Interested in learning more? Send us a DM or leave a comment, we would love to help you make strides towards a happier and healthier lifestyle! You can also sign up for an assessment through the link in our bio.⁠
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No one cares about being fit.⁠
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Everyone wants to be able to feel the way they think fit people feel.⁠
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We don’t want to lose weight. We want to feel good about our body image.⁠
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We don’t want to be strong. We want to feel capable of doing things.⁠
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We don’t want to be mobile.⁠
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We want to feel pain free.⁠
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Just like no one buys a Ferrari because they like the way it drives, they buy it because they want to feel important, we don’t workout to get fit.⁠
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How do you want to feel?⁠
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Do you feel that way yet?⁠
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If you don’t, we want to help you - just ask.⁠
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Maybe you’ve tried to join gyms in the past and when you showed up, you didn’t know what to do. You get on a treadmill or elliptical and break a little sweat. You’d love to use more of the equipment and maybe lift some weights but it’s a bit out of your comfort zone. You don’t really know what you’re doing and you don’t want to look silly so you stick to the treadmill.⁠
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You’ve thought about joining a group fitness program instead but that’s a bit intimidating too. You don’t know the exercises, you’re not “in shape”, and you’re scared that you’ll look silly.⁠
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If you read this and related at all, we’re here for you.⁠
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Here’s what you should know about starting with us:⁠
You don’t need to be a gym rat or competitive athlete to be a part of our community. We’re going to meet you where you are. There’s no need to “get fit” before starting with us. Everyone’s at a different level with different goals.⁠
Everyone who starts with us starts with a comprehensive assessment to help you understand the way you move, and if we’ll need to adjust anything for you to keep you safe and pain free.⁠
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You’re not going to go into a group class setting until you’re ready. We’ll make sure you’re comfortable with the movements and know what to expect before you go into class. This way you can show up with confidence and give it 100% when you’re ready.⁠
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If you’ve been thinking about joining but it’s a little intimidating, we’re here for you.⁠
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