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

From the Blog


Burpee Challenge Update:

  • Today 1/12/10: 9 burpees
  • To date: 45
  • Remaining: 5005

If you don’t already have your fitness goals for 2010 down, first thing is to do the 100 Day Burpee Challenge. Second is to get ready for the Tabata This Challenge coming up soon. Check out the upcoming events tab for more information! Also you need to write your goals down. It is shown that people that write their goals down are more likely to complete them. I have started writing down my goals last year and this year as well. Be realistic with your goals and be honest at the same time. But don’t just make a goal, make it a habit. I say this all the time, but habits will last longer then just a goal. For some neat idea check out The Power Of Less. If you don’t write your goals down then you will just do your best, come up with excuses as to why it’s not done. If you don’t have a goal you wont have anything to worry about missing. Not having goals lets you worry about the now and allows you to only worry about the now. The people who enjoy life say “live for the moment!”, but the people who are successful, who lead, who reach their potential in life and in fitness, they set goals. Find your balance of both, but reach your goals!


  • KB swings
  • GHD situps
  • Back extensions
  • Knees to Elbows

Level III

Five rounds for time of:
2/1.5 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Level II

Five rounds for time of:
1.5/1 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

Level I

Three rounds for time of:
20/15# Kettlebell swings, 15 reps
15 GHD Sit-ups or situps x 30
15 Back Extensions or good mornings (18/35)
15 Knees to Elbows

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