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New Years 2018 Transformation Challenge

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This is your chance to LOOK and FEEL your BEST

We have your 6 Week Solution!!!

Are you 30’s, 40’s or 50+?

  • Are you feeling out of shape, slow, sluggish and decreasing confidence with yourself?
  • Have you lost your edge, want to gain muscle and lose some fat?
  • Need some guidance and professional instruction with exercise and nutrition?
  • Or any one of these for that matter?

The Transformation Challenge is your JUMP START to Feeling Better, Moving Better and Looking Better.


6 Week Transformation Challenge Starts

Monday January  15th

Why the Transformation Challenge is prefect for you

The 6 week Transformation Challenge is designed to give you the quality coaching and motivating environment to succeed and the tools to jump start your healthy active and enjoyable life.  We want your life outside of the gym to be better.  We want you to move better, feel better and look better.  The weights, times and numbers in the gym don’t mean anything if you don’t live a better life outside of the gym walls.  Who cares how much you can lift or how many pull ups you do if you have shoulder pain because of it? Who cares how fast you did a workout if you have sore hips because of it?  When you leave CrossFit Spokane you will feel good and feel like you accomplished something.

Life Happens

Let’s face it, we all get into slumps.  Sometimes life sneaks up and takes over, before you know it it’s been several weeks, months or even years since you have workout out or even thought about working out. Maybe you have never been in a gym before or maybe it’s been 10 or 15 years.  Our Beginner/Intro course is just the right start for you.  We use a Crawl, Walk, Run philosophy for teaching you the various movements and we will never go beyond your current level and ability.

The Workouts

Each time you come in you will do a warm up, strength training, cardio/conditioning and mobility/flexibility work.  Your daily workouts are designed to have you felling like you worked out “Just enough” and with the guidance from you coach we will scale and adjust each workout and movement to you.  Sometimes we may have to scale down and sometimes we will have to scale up, each person is unique and different.

No Judgment or intimidation

Everyone here has started right where you are; with their first step into CrossFit Spokane.  You won’t have to be intimidated by the super fit people you may have seen on ESPN at the CrossFit Games. There is no judgment or any intimidation of any kind. You will find friendly helpful people to work out with and to encourage you along the way.  Our clients are average people improving their life and who want to be around other motivated people.

A Perfect System

Since opening CrossFit Spokane in 2006, we have perfected our coaching and system for get you to the best shape of your life and helping you do things outside of the gym that you thought you could never do or thought you would never do again.

Why We Do What We Do

Our greatest joy as a coach is when a client comes to us and says how we have helped them in their everyday life. Maybe it was climbing a mountain or simply taking the stairs without being out of breath.  For some it’s keeping up on their bike when riding with their kids or doing something physical in their everyday life that they always required help with.

 So what does the 6 Week Transformation Challenge consist of?

1) Weekly tracking of what you are eating. This is the single most important thing to your success.

2) Weekly weigh in, body fat and lean muscle measurement.  This is important so we can see how you are progressing and if we need to modify anything along the way.  Without it, we have no idea if you are reaching your goals.

3) Workout at least 3 time a week and more would be better. This should be obvious since your on a gym website. LOL.  The amount and frequency will be dependent on the individual. Some factors are: Your everyday life, stress, work schedule, recovery from each workout… to name a few.

4) A weekly meeting with one of our Coaches to go over your progress, food logs and workouts to be sure we are maximizing your time and effort.  We will schedule these as needed each week.  They could last 5min or 20min just depends on what you need.

5) An awesome group of fellow CrossFitters who want you to show up, workout and succeed.



When it comes to results, we’ve got the perfect formula for you to look and feel your best without boring cardio or over-restrictive diets.


 What Is The 6 Week Transformation Challenge All About?

Metabolism Boosting & Muscle Building  Workouts

During these 6 weeks we provide you workouts that are based around your body, your ability and your goals. We will modify things as needed, if we find that you have some physical limitations or movement impingements, we will always be striving to coach you on what you need to be doing and working on next to continue to get the results that you deserve.

Weeks of Incredible (Dietician Approved) Meal Plans

You can’t out train a bad diet. Any training program that doesn’t come with a nutrition component will fail, that’s why we built you a nutritional framework that’s flexible and fits your lifestyle. No more “rabbit food” diets. We understand that sometimes you just need someone to show you how or tell you what to do, this is were we have you covered. No need to think, just do what’s on the piece of paper and the results will take care of them selves.

Recipe Book

“Dieting” can be boring, we know it, so let us show you how we combat the dreaded ‘rabbit’ food broccoli brown rice and chicken breast diet (yuck!) We made sure to include a recipe book that includes GREAT TASTING foods from: smoothies and protein shakes, sea food and soups, beef and chicken, plus so much more! After this you will discover that your food does NOT have to be boring.

Weekly Grocery Lists

White bread or wheat? Brown rice or white? Sweet potatoes or yams? What is even the difference!? Too many questions that leave you in the grocery store isle wondering what you need to get while studying food labels. We’ve all been there, that’s we made sure to include a weekly grocery list of ‘trainer approved’ foods that will leave no guess work on your part. For once you can just get in and out of the store with confidence knowing that what you have is going to get you those results in next 6 weeks.

Complete Success Manual

Have you ever just wanted an instruction manual built just for you? Telling you what YOU need to do to get the results that you want? Here you go! Our success manual will cover EVERYTHING from: blood sugars, hormones, macros, water, supplements, etc… other words we cover everything that could hinder or help your results. We made sure to leave no stone unturned. This is great for those that just want to know how this ‘transformation’ thing really works and want to continue to know even more.

Inspirational Emails

Some days are harder than others. Making a health and fitness lifestyle change isn’t always going to be easy, if it was you wouldn’t be here. We know, we’ve been there too. That’s why we make sure to include some of our best and most inspirational pieces that keep us going when the day is hard. Some days you just need to be reminded that you are on the right path and success is right around the corner.

Accountability Checks

You will get expert coaching from our professional staff with the support of others who are just like you. Leadership and accountability could be the missing ingredient you need to make this time count. There is a reason our clients are so successful because we do extensive results and accountability checks. We will know when you’ve been sneaking in Oreo cookies or missing workouts, when you know that you can’t get away with it all of a sudden results happen because we WILL be checking your measurements, results begin to happen.

Accountability is one of the most powerful motivators when getting started in a fitness program, so having someone you know participate with you makes it easier to stick with it and succeed.

This could be anyone who is motivated like you: husband/wife, friend, coworker, boyfriend/girlfriend….


Start Date:

Monday Jan 15th – Sunday Feb 25th, 


Will be Done on Sunday Jan 14, 530pm at

(CrossFit Spokane) 116 E Augusta Ave Spokane WA

The Details, Weigh-in, Before Picture and Measurements

Note: If you have have a current before picture (2-3weeks) and want to use it, you are welcome to.

How Long:

6 Weeks

What’s Included:

Unlimited Coaching and Workouts

FREE 2 week / 6 sessions “Beginner Series”

Weekly Motivational Emails

Nutrition Plan

Online Food Journals (To be reviewed weekly by your coach)

Fitness Tracking

Weekly Body Composition Tracking (Lean Muscle, Body Fat, Body Weight)

Weekly One on One Meeting to Review Your Progress and Keep You on Track

Optional: MYZONE (Highly Encouraged)

$50 off Now ONLY $99 for you (retail $149.99)

Transformation Challenge Investment:

***2 Options to choose from***


 Gain your life back.

Finally Feel Confident, Feel Healthy and Live an AWESOME LIFE!!!



Why is it 6 weeks?

We do it for 6 weeks because in our experience its a perfect amount of time to create a habit and make it a part of your life. If you follow it till the end you will be amazed at what you can accomplish with your weight lose and fitness goals.

What is the 2 week “Beginner Series”

The Beginner Series is designed to set you up for success by preparing you and instructing you on the various movements, form and technique.  There are two options to begin with CrossFit Spokane.

The “Beginner Series” serves a few purposes for you and us. 1) It gives us a chance to get to know you in a small group setting. 2) It gives you a  chance to learn the movements and put them into a workout 3) It is an easy and gradual ramp up for your fitness.

First option: 4 Personal Training sessions (This is the best quality training)

Second option: 2 week Beginner Series

When are the “Beginner Series”

Mon/ Wed/ Fri at 8am or Tue/ Thur 730pm/ Sat at 8am

Is it an intimidating atmosphere?

100% NO.  99% 0f the people at CrossFit Spokane are just like you; they just want to feel better, look better, move better and live a better life.  Our members are what make CrossFit Spokane so great. Come see for yourself:)

How often can I come in and get coached/workout?

You can come in to as many of the scheduled training times you want to.   Most people will start with 3 days a week of CrossFit and 1-2 days of extra work: walk/jog, Yoga, outdoor activity…

Who Is The Challenge For?

It’s for people just like you.  If you can find someone to be a teammate it helps a lot to have to keep each other motivated and on track.

Any fitness level can participate in this challenge. Our trainers will modify YOUR workouts to YOUR specific needs, even if you have prior injuries. Some have specific dietary needs, some have 100 pounds to lose.

Our typical Client is 30-50+ years old with minimal experience.

What If I Have A Rotating Schedule?

We get it, life happens and maybe its more than just your work schedule changing weekly, this is no problem. Just be sure to let us know and we have training times throughout the day a week that will work with your schedule.

What Will Be Required Of Me?

During the 6 weeks you are encouraged to workout at least 3 times a week at our gym, plus any additional workouts we give you, while tracking your eating and following your nutrition plans.

I Don’t Have A Lot Of Weight To Lose, Can I Still Do The Challenge?

Yes, you certainly can, you don’t have to have a lot to lose to participate in this challenge. Some only have their last 10 or 20 pounds to lose and just want the extra accountability and family environment at CrossFit Spokane.

What Are The Workouts Like?

We focus on movement quality, strength and lots of activity with little rest. Don’t worry the workout is customized to YOUR ability, so each person has their OWN individual modified workouts made for THEIR body and THEIR particular needs.



I started going to this gym this week and I can’t believe how amazing everyone is! I haven’t worked out in years and have never done crossfit. I’ve been in classes with Mike and Cass and they have been great!!! Teaching me the correct form and pushing me….Which you would come to excpect from a owner and or a coach. The most impressive thing to me is the atmosphere and the people there working out with you. Everyone is there to encourage each other and even help out a new guy like me. Thank you Crossfit Spokane!!!

-Jim Warner

I stumbled into my first Crossfit experience by accident. I was scrolling through Facebook one afternoon and saw the ad for the Summer Transformation Challenge. Starring down the barrel of 30 and carrying around a lifetime of uneducated eating habits and little interest in working out I decided this was the perfect birthday gift. I convinced my best friend to join with me and you could say the rest is history. After our first class together we were addicted to not only the high of finishing a workout that challenged every inch of you, but the people that we met. I would love to say that getting my butt kicked into shape (and boy was it! 15 pounds down and counting, and went from a 12 inch box jump to a 28!) is the reason I am still coming back 4 days a week for the last 3 months, but I have to admit the coaches and the friends I have made are just as valuable as the physical gains and losses. I have never in my life enjoyed working out and eating right  like I do now, and I can’t thank Mike and the Crossfit Spokane team enough for daring me to challenge myself and then giving me the tools to succeed. If you are thinking about joining Crossfit Spokane stop thinking and just do it, because I can promise you will never regret it.


Joining Crossfit Spokane has been more than just joining a “gym”. In fact, it falls into another category all of its own.  It’s joining a supportive caring community that genuinely has your best interest at heart. The coaches lead the group classes with education, compassion and encouragement on an individual level that we all need and deserve.  Neglect is not a word you will ever feel the experience of at Crossfit Spokane.  No judgements; just a good old fashion, sweaty, fun, intense workout WE ALL can benefit from.  This place really is for everyone. I’ve seen teenagers to pregnant women in the classes.  You can do it… all you have to do is show up and leave the rest to the experts!

-Gretchen Goetz


I would just like to say thank you to you & all the other staff at CrossFit Spokane who have helped me so much just in these first 2 weeks! Today I decided to try on my jeans from before I was pregnant (over a year ago) & they fit!! 9 months of trying everything & anything to lose the weight with no luck really & just 2 weeks into this challenge I have noticed a huge difference already! Thanks again for all your help so far, I really appreciate it!!

-Lauren Leithen


I started Crossfit Spokane a little over a year ago. I had tried a little bit of weightlifting and Crossfit in college, but life (married, kids, work) kept me from being active.

Making some life changes, I got into the gym and loved it. I remember the first week felt awful, but so great at the same time.

I kept coming. It was hard. I feel like i can’t make it through a workout somedays. But I don’t have to be the fastest one or lift the most weight or get the most reps. I just have to be there. I have to find my limits. The group/team classes motivates me and then I end up doing better than I thought. I get stronger. I get faster.

Then I started tracking my weight and body fat. Baby steps over months. Small changes over time and I’ve seen my body fat drop from 20%+ to around 15%. I eat burgers and fries, ice cream, drink, all on the regular. But a small change here, a few vegetables there, and then there’s a little more change, a little more energy in the workouts. I start to realize the difference between how I feel when I get 7 hours of sleep versus 6 hours or fewer.

Now I’m in the best shape of my life, able to tag along on nearly any activity – run, pick up football, all day shoveling and splitting wood – with no preparation and almost no fatigue or soreness the next day.

I have made some great friends and love the community of Crossfit Spokane. We encourage each other, celebrate the daily results but cheer loudest for the last one done. I’ve been able to get to know a lot of people in the gym and help push them when they need it, help them pull back when that’s needed too. It’s a fun family of misfits.

I’ve seen my back squat and deadlift add almost 100 pounds in the last year and added like 75 to my bench. I went from being able to barely jump a rope to being able to do over 100 double unders unbroken.

-Dan Howe


“Fitness has always been a part of my life in some way but always in an independent way. When I came across a posting for the transformation challenge at Crossfit Spokane this summer it was perfect timing. I was dealing with the the sudden loss of my father and was really needing to find an outlet to release some heavy emotions. I really knew nothing about crossfit but decided, what the heck and signed up. I’m not going to lie, the 1st week I thought I was going to die! But as I was told by many people, just get through that 1st week and you will be ok. They were totally right, you start to become stronger and a lot more comfortable with the movements. Crossfit of Spokane has become an addiction of mine, you crave it when you have to miss a workout. Everyone is like a family, you learn each others names and cheer one another on.  When your out for warm up runs, expect high fives from your workout partners because that’s just the way this group rolls!”

-Jamie Carr


I began CrossFit at CrossFit Spokane in January 2012, just about six months after my second child was born.  I had been working to lose the last of the baby weight at home but still had 10 lbs. left to go and was terribly out of shape which I quickly discovered when I could not run a single full 400m or do more than 5 pushups without dropping to my knees and had to use some of the thickest bands while attempting pullups.

Thankfully, all the instructors and my fellow CrossFitters with more experience were very helpful, supportive and encouraging.  I never felt out of place, embarrassed or inferior even when I couldn’t do what others were doing.  “Everyone has to start somewhere” was the prevailing attitude.  I began to go 3 times a week and something amazing happened.  In less than two months I was running full 400s and had lost the rest of the baby weight.  Soon I never had to walk during a WOD and progressed from “girl” pushups to elevated pushups to now, 6 months later, being able to do full pushups.  I can now do up to 10 pullups in a row without any bands at all!  The improvement in my fitness has been more than I thought I could achieve.  I am now in the best shape of my life.

Mike and Angela Gerry have created not only an amazing gym at CrossFit Spokane that helped me achieve my fitness goals and thoroughly surpass them, but they have also created an amazing community that makes me, and my kids, look forward to going.  The support and camaraderie is fantastic and something I hadn’t counted on when I joined the gym.  This isn’t your typical gym – CrossFit Spokane is really the BEST.

-Holly Nelson



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Disclaimer: The offer described on this page is valid only for those that have NOT participated in any of CrossFit Spokane’s short term programs or trials in the past 180 days.


Bench Press Test, Row/Burpee/Push Up

By: 0

CrossFit Spokane – CrossFit


2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up


Bench Press

45,65,75% 85,95,105+%

5,3,3 1,1,1


1) C2B Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 8-12 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)


Metcon (Time)

750m Row

30 Box Jumps

30 Push Ups

500m Row

20 Box Jumps

20 Push Ups

250m Row

10 Box Jumps

10 Push Ups
RX+) 30/24

RX) 24/20

Lvl1) 20/16, Incline Push Ups

Partner Day

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CrossFit Spokane – CrossFit


Partner WU

Foam Roll

Shoulder Bands

2 Rounds

6 Leg Overs

4 Over Unders

Sled Push w/ Partner


Partner Pull Up/KBS & Plate Push/Sit Up (Time)

Teams of 2 For Time

Alternate “I Go You Go’

Pull Ups


KBS 53/35


Rest 3 Min

Plate Push


Sit Up

RX+) 72/53, C2B

Lvl 1) 35/18, Ring Row or Bands


By: 0

CrossFit Spokane – CrossFit


Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell


Hamstring Stretch on Box

Couch Stretch

Pigeon Pose


Metcon (AMRAP – Reps)


Burpee Box Jump Overs (24/20)

On the Minute: 7 Deadlifts (225/155)

Row/Bike, Air Squat , DB Snatch

By: 0

CrossFit Spokane – CrossFit


20-30 Pass throughs

400m Run

Group Stretch

DB Complex


Shoulder Press

40,50,60% 75,85,95%

5,5,5 1,1,1+


Metcon (Time)

5 Rounds

20 Air Squats

10/7 cal Row or 15/10 cal Bike or 100m Run

10 Alternating Dumbbell Snatches (40/25)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 10 total reps.

If not biking today, perform one of the following:
RX+) 50/35

Lvl1) 30/15…

Extra work

Max Plank (Time)

Hold Plank Pos

Super Annie

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CrossFit Spokane – CrossFit


Warm-up (No Measure)

Foam Roll


Dynamic Mobility


Front Squat (5-5-5-1-1-1+)



Metcon (Time)

100 Double Unders

50 AbMat Sit-ups,

200m Run

80 Double Unders,

40 AbMat Sit-ups,

200m Run

60 Double Unders,

30 AbMat Sit-ups,

200m Run

40 Double Unders

20AbMat Sit-ups

200m Run

20 Double Unders

10 AbMat Sit-ups

200m Run

*25 min. time cap


Metcon (Time)

“Wrecking Annie”

100 DUs

50 ab mat sit-ups

200m sandbag carry

80 DUs

40 sit-ups

200m sandbag carry

60 DUs

30 sit-ups

200m sandbag carry

40 DUs

20 sit-ups

200m sandbag carry

20 DUs

10 sit-ups

200m sandbag carry

Annie (Time)


Slot Machine

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CrossFit Spokane – CrossFit


Warm-up (No Measure)

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Warm-up (No Measure)

Couch Stretch

Lateral Hip Opener

*warm up for workout


Metcon (AMRAP – Reps)

In teams of 3:


50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes


50 KBS (44/26)

50 KBS (53/35)

AMRAP KBS (70/53)

rest 3 minutes


50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

L1: lighter

*weights should be set where an athlete can perform 25, 20 and 15 reps at each weight set

Upper Body Day, Run/KBS/SB/BJ/PU

By: 0

CrossFit Spokane – CrossFit


2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up


Bench Press

40,50,60% 75,85,95%

5,5,5 1,1,1+


1) C2B Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 8-12 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)


Metcon (Time)

2 Rounds

400m Run

20 Slam Balls 20/15

20 Box Jump 24/20

400m Run

20 KBS 53/35

15 Pull Ups
RX+) 30/20, 30/24, C2B

RX) 20/15,24/20

Lvl1) 15/10, 20/16, Modified PU or Ring Row


By: 0

CrossFit Spokane – CrossFit


2 rounds, 5 min. EMOM

1. Pass Throughs/Shoulder drill

2. 15/12 cal row or 200m Run

3. 30-50 DUs

4. 15 KBS

5. 10 – 15 T2B / Leg Raises


2 sec Pause Clean Complex

2 sec Pause Below Knee

2 sec Pause Hang Position

1 Hang Clean

1 Power Clean
6 x 1 Complex

Use a weight that you comfortably handle (not too light)

If you are proficient at the complex go for a max


Review “DT” Movements and Workout Standards


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra work

3 Rounds

10 Hip Ups

10 Body /Buzz Saw

20 Bicycles (2 count)