Open House Sat May 30th @ 10am! Come in, find out all about our new program and it’s 2 free weeks!

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“I don’t care if it’s CrossFit, or in your basement…It’s never too late to make changes. Exercise and eating well have way too many benefits to miss out on. Don’t let a failing, weak, sick body dictate what you can, and cannot do. Take control of your life and live it on your terms.” Full article here, it’s a good one!

If you’re curious about what we do at CrossFit Post Falls and ready to get healthy and happy, but not quite sure how to get started or go about it, come on in and check it out!

Saturday May 30th we will be having an open house at 10am. We will spend a bit of time talking about health, functional fitness, strength and conditioning, weight bearing exercises, CrossFit, nutrition, sleep and how to build those habits that will get the results that you want. There will be time for you to ask questions, check out our facility/equipment and talk with our coaches.

You’ll get a chance to find out more about our new program and how to get 2 free weeks membership for it!

There will be some good take-a-ways. We’ll be giving away some apparel and there will be meal plans/recipe cards to take home. We’ll also spend a bit of time moving (not a work out though.) Can your body move like it was intended to? Wear something that you are comfortable moving in!

RSVP here or just let us know you are coming!

Get excited! We’ll see you Saturday the 30th at 10am!

Unloaded Program

This program will start on June 1st! Classes are FREE through the 12th! There’s no reason not to, so get in touch now to get signed up!

Unloaded classes are 45-minute classes that blend a fast-paced cardio workout with high intensity interval weight training sans the barbell. It emphasizes high intensity, core stabilization and strength, as well as boosting your metabolism post workout. Each class is taught by a certified and knowledgeable CrossFit instructor who will pay attention to each individual athlete, putting importance on technique. We’ll get you moving safely before we get you moving quickly. This class is perfect for the athlete looking for a non-stop action-packed jolt of exercise, without the heavy barbell work that comes along with our normal CrossFit classes. Our Unloaded program is suitable for all fitness levels from beginner to advanced, and is also something that you can use as a transition to our traditional CrossFit programming (if you are so inclined). We encourage everyone to find the class and programming that works best for their individual lifestyle. In Unloaded, expect running, rowing, athletic drills, body weight exercises, plyometrics, kettlebells, dumbbells and functional movements. Expect to get stronger and healthier!

There is no experience needed for these classes, you can jump in to any Unloaded class at any time! Our Unloaded program is a separate membership from our CrossFit classes. For now, Unloaded classes run Monday, Wednesday and Friday from 8:45am to 9:30am as well as Tuesday and Thursday from 6:30 to 7:15pm. Check out our schedule for the full picture.

Please get a hold of us in advance before you attend your first class – schedule is subject to change!

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Wednesday 5/27/15

WOD:
For time
50 double unders
20 OH plate lunges (45/25) – 10 each leg
40 KB SDHP (53/35)
20 OH plate lunges
30 toes to bar
20 OH plate lunges
20 KB swings (53/35)
20 OH plate lunges
10 plate burpees

Tuesday 5/26/15

Strength:
Back squat
5 reps @ 60% of 1 RM
5 reps @ 70%
5 reps @ 75%
5 reps @ 75%
5 reps @ 70%

*Perform a max set of strict handstand push ups between back squat sets (4 total). If unable to do strict HSPU’s, perform 3 negatives.

WOD:
6 min AMRAP
7 power snatches (95/65)
14 box jumps (24/20)

*Score for rounds and reps

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Monday 5/25/15 – Memorial Day “Murph”

“Those who have gone before us shall not be forgotten…”

WOD:
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

* Partition the pull ups, push ups, and squats however you need to. We can also scale back all reps and movements for anyone who needs it.

Never above you
Never below you
Always be beside you

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Saturday 5/23/15

WOD:
4 rounds
400 m run
25 KB swings (53/35)
25 sit ups

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R.E.D. Friday

Strength:
5 sets
5 front squats
3 jerks

*Rest 2-ish minutes between sets. Athletes can choose to do split jerks or push jerks. Whichever one you choose is the one you stick with. If you start to miss jerk attempts, go down in weight. NO EXCEPTIONS

WOD:
For time
75 wall balls (20/14)
50 pull ups
25 shoulder to OH (115/75)

*15 min timecap

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Thursday 5/21/15

Happy birthday to Julie! Hope you had a ton of fun in PARIS! We can’t wait to see you back in the gym and hear all about it.

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Strength/Skill:
Power cleans
15 min to establish a 3 rep max, touch and go

WOD:
“Annie”
50-40-30-20-10
Double unders
Sit ups

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Wednesday 5/20/15

Happy birthday to Cody! It’s been a lot of fun to see the progress you’ve made since you’ve been with us. Those shoulders are looking a whole lot healthier! Nice work Cody!

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WOD:
5 min AMRAP
10 DB snatch (45/30) – 5 each arm
10 CTB pull ups

Rest 2 min

5 min AMRAP
10 box jump overs (24/20)
10 hand stand push ups

Rest 2 min

5 min AMRAP
10 DB snatches (45/30) – 5 each arm
10 CTB pull ups

*Score for total reps

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Tuesday 5/19/15

WOD:
“Jack’s B-day WOD” – Sorry it’s late Jack!

Every 2 min for 20 min
3 deadlift (135/95)
3 back squat (135/95)
3 floor press (135/95)

*Scale up or down as necessary

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Monday 5/18/15

Happy birthday to Jack! I think I speak for all of us when I say that what you do in the gym here every day is nothing short of amazing. Your attitude and work ethic is impressive, keep up the good work!

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Strength/Skill:
4 sets
3 snatch balances + 2 OH squats – Build to as heavy as possible

*Only athletes with sufficient OH squat ability may perform snatch balances. If unable to perform snatch balances, then do 5 OH squats.

Conditioning:
5 rounds
15 burpees
20 wall balls (20/14)
Rest 1 min

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Saturday 5/16/15

Remember to bring $10 (or more) for Sgt Moore. 100% of donations are going to the Greg and Lindy Moore Fund, and CrossFit Post Falls will match whatever is brought in. We’re anticipating a large turn out, so we will probably have to run a couple heats to get everyone through. Sorry it might take a while, but sacrificing part of our Saturday is the very LEAST we can do to honor a local hero.

WOD:
“K27″
27 min AMRAP
18 thrusters (75/55)
18 SDHP (75/55)
18 box jump (20/20)
18 push press (75/55)
18 double unders

Then…

800 m run

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R.E.D. Friday 5/15/15

Strength:
Push press
5-5-5-5-5 – progressive loading

WOD:
“Tabata”
8 rounds – 20 seconds of work, 10 seconds of rest
KB swings (53/35)

Then

Hand stand holds

*Score for the round with the least amount of KB swings

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Thursday 5/14/15

Happy birthday to Katrina and Bob!

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WOD:
“Katrina’s Bday WOD”

400 m run
3 rounds
10 box jumps
10 pull ups
10 double unders
10 sit ups
Then…
400 m run
3 rounds
10 box jumps
10 pull ups
10 double unders
10 sit ups
Then…
400 m run

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Wednesday 5/13/15

Strength:
Thruster
15 min to establish 1 RM

WOD:
“Death by Thruster”
EMOM for as long as possible
1st min – 1 thruster @ 70% of 1 RM
2nd min – 2 thrusters
3rd min – 3 thrusters
Etc…

*Continue going up in reps until you can no longer complete the prescribed number of reps for that minute.

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Tuesday 5/12/15

Strength:
Deadlift
10 reps @ 50% of 1 RM
10 reps @ 60% of 1 RM
10 reps @ 65% of 1 RM
8 reps @ 75% of 1 RM
6 reps @ 80% of 1 RM

WOD:
EMOM for 8 min
Max unbroken set of double unders

*You only get one chance every minute. Go for max set unbroken double unders. If you make it the whole minute unbroken, rest for the following minute.

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Schedule Change – Sat 16th class is at 10am and has a $10 charge

Last schedule change for a while, I promise. Thanks for being patient with us these past few weeks as we have been working in some fun events and classes.

This Saturday we will be doing a hero WOD in honor of Sgt. Greg Moore. Class will be at 10am (no class at 9am) and there is no cap on it. We are asking $10 per person – all proceeds will go to the Greg and Lindy Moore fund and CrossFit Post Falls will match the money brought in during the work out at our location.

Please sign up as usual via WODTogether or get a hold of us to let us know you’re coming so that we can plan appropriately. The WOD itself should be announced soon!

Monday 5/11/15

WOD:
40-30-20-10
KB push press (53/35)
Toes to bar
Air squat

Then…

400 m plate carry (45/35)

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R.E.D. Friday 5/8/15

Happy birthday Ty! Thanks for hitting each work out as hard as you do and keeping up that level of commitment. We’re certainly going to miss you when you move! Enjoy your day!

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WOD:
20 min AMRAP
30 double unders
20 sit ups
10 HR push ups

*Score for rounds and reps. Hand stand push ups may be performed if you’re feeling feisty, but your push ups must look immaculate before trying HSPU’s.image

Thursday 5/7/15

Strength/Skill:
5 sets
– Clean pull
– Hang power clean from below the knee
– Front squat

*Just like Monday, we’re looking for smooth technique over heavy weight.

WOD:
8 min AMRAP
8 pull ups
8 wall balls (20/14)

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