Thanks to all who participated in the Fender Memorial WOD!

Fender Memorial WOD at CF Spokane...NO CLASS AT LOTUS!

Put on your Lotus gear and join us Saturday morning for the annual Fender Memorial WOD at CrossFit Spokane. Plan to meet at Lotus at 8am and we'll carpool over!  This is one workout you do not want to miss.  Details below:

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The Workout

4 man team

FOR TIME

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Travel 2 miles w/ 2 “Rucks” per team

300 reps of each

*Kettlebell swings

*Box Jumps

*Wall Balls

*Pull ups

*Push ups

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Rules

This can be done in any order

The team must travel together

Only 2 people workout at 1 time

The team will carry their Kettlebells in the Ruck

From CrossFit Spokane:

Lythanial Fender and many men and women have made the sacrifice, so you can have the freedoms and way of life we sometimes take for granted . The least you can do is come and support and remember him and the brave members of our military for a few hours. Don’t be “weak”, anyone can do it.

Bring your 4 man team or just bring yourself and we will group you up accordingly to your ability.

This year we are planning on having a few more event in addition to the Main Workout.

-Hummer Push (For Time)

-Max Breath Hold (Head Under Water)

-Kids “Fender”

We are accepting donations in memory of Lythanial Fender.

100% will be donated to the Wounded Warrior Project.

Read more about Lythanial Fender here:  Fender in the news.

Announcing Lotus BootyCAMP!

The website for the new Lotus BootyCAMP Ladies ONLY program is up and running!  Please visit www.lotusbootycamp.com for all the details.  Addtionally, free trial cards will be available to current Lotus athletes so ask a coach for yours and grab a few for your friends!

A little insight as to why I created BootyCAMP...the reality is that a lot of women shy away from CrossFit because of the technical barbell lifts and the somewhat (albeit only at first) intimidating atmosphere.  Although I completely understand this mindset, it has been frustrating for me not being able to help these gals achieve TOTAL FITNESS! So, now that Lotus CrossFit is moving next door to a larger facility, I have the opportunity to add a Ladies Only program. This is the perfect solution to helping gals get fitter than they ever could running or heading to a Globo gym to treadmill while watching TV!  Each 1 hour class will include nutrition guidance, a warmup, a workout and mobilizing/stretching. Plus we'll have a party once a month! So for all of you ladies that have been trying to convince your friends to give CrossFit a try, here's a perfect way to get them started.

Lotus CrossFit gals will also have the ability to add BootyCAMP to your current membership. Sign-up for this and all of the other additional programs we are rolling out will be available next week!

Strength:  20 mins. to find a heavy single rep Press

WOD:  "The Chief"

Five 3 min. rounds with 1 min. rest between:

3 Power Cleans 135#/95#

6 Push-ups

9 Air Squats

*Elements will sub DB Cleans