FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Band Work

Today was the first day people really got a chance to play with the pullup bands. How is everyone feeling today? Hopefully it targeted some muscles that didn’t get targeted as much with the jumping pullups we had been doing. Great work everyone, can’t wait to watch everyone have to use less and less assistance.

Congratulations to all of the coaches. Everyone is now Level I cert. Good job everyone, “The Matt’s”, Joey, Trevor and Tammy. We have a good team of knowledgeable people to pull from, use them!

Here is another recipe for you all to try! It’s getting cold outside and this might just hit the spot.

Ingredients: Watercress Bacon Soup

* 4-8 slices bacon
* One bunch of watercress (wash and separate the leaves and stems then chop the stems up fine)
* 1 red onion, finely chopped (or white onion)
* 3 garlic cloves, finely chopped
* 4 cups meat stock
* Inner leaves of celery (to add flavor to the broth)

Cooking Instructions

WOD:

Level III

Four rounds for time of:
80 ft Walking lunge, carrying 35/20 pound dumbbells
24/20 inch Box Jump, 30 reps
30 pull ups

Level II

Four rounds for time of:
80 ft Walking lunge, carrying 20/12.5 pound dumbbells
20 inch Box Jump, 20 reps
20 pullups (with bands)

Level I

Four rounds for time of:
40ft Walking lunge, carrying 20/12.5 pound dumbbells
20 inch Box Jump, 30 reps (step ups)
20 pullups (with bands)

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