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

From the Blog

Attn: Morning Class

“The suns rays shoot through the morning haze. A drop of dew slides down a blade of grass as the condensation begins to collect and sink back into the earth. Sleepy birds call out to each other and insects buzz.

Then suddenly — silence. A distant cavalry approaches. The thudding of war horses and the shifting of armor can just be discerned. The sounds close in, first from the East and now from the West. Warriors appear on the horizons, blades glinting in the now shining sun, proud eyes piercing behind their metal face plates. In another moment the armies will clash and the men will fight to the death, for pride and for honor.” – Becca of CrossFit LA

That’s sounds pretty intense! But it’s not an army entering battle it’s one of our CrossFit classes entering the WOD.

Attention FallOut CrossFitters –

This is a call to arms, we have a very special guest, KNDU, coming to the gym Tuesday Morning. We will be live on the morning news for both 5:30 & 6:30 classes. The more the better! Be early for class this day, and set your DVR!

WODs: Thursday & Friday

Thursday:

  • Back Squat 3-3-3-3-3
10 Min AMRAP:

  • 10 Mountain Climbers (2-count)
  • 10 Med Ball V-Twists (2-count)
  • 10 Jump squats
    • Level III:  20/14
    • Level II: 14/10
    • Level I: 10/6
Friday:
4 rounds rounds for time of:

  • Dumbbells cleans, 15 reps
  • 21 Pull-ups
    • Level III: 55/35
    • Level III: 35/20 bands
    • Level III: 20/12.5 bands/ring row

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