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

From the Blog



  • a : the act of deciding definitely and firmly; also : the result of such an act of decision b : firm or fixed intention to achieve a desired end <a woman of great courage and determination>

I recently read a story of Wilma Rudolph:

“[She] was born prematurely at 4.5 lbs., with 21 brothers and sisters, and caught infantile paralysis (caused by the polio virus) as a very young child. She recovered, but wore a brace on her left leg and foot which had become twisted as a result. By the time she was twelve years old, she had also survived scarlet fever, whooping cough, chickenpox and measles. Her family drove her regularly from Clarksville, Tennessee to Nashville, Tennessee for treatments to straighten her twisted leg.”

Wow! She went on to win 3 Olympic gold medals having overcome all of that! Now I dream that FOCF will one day prepare someone for the Olympics. But even if that is not a goal of your, what if you put that much heart, guts & glory…..DETERMINATION into your workouts. Imagine the goals you could meet, heck, exceed! This idea of determination may even find it’s way into other aspects of your life and have the same positive outcomes!

WOD: Monday

WU: Front squat form work

WOD: 3×3 Front Squat Rest 2min Between sets

Rest 5min

4 Rounds For Time Of:

10 KB Swings

  • III: 53/35, DU II: 35/20 3x SU, I: 20/12.5 2x SU

25 Double Unders

WOD: Tuesday


10 Lateral Burpees
10 Squats
3 Rounds


10 Thrusters/1 wallballs

9 Thrusters/2 wallballs

8 Thrusters/3 wallballs

7 Thrusters/4 wallballs

6 Thrusters/5 wallballs

5 Thrusters/6 wallballs

4 Thrusters/7 wallballs

3 Thrusters/8 wallballs

2 Thursters/9 wallballs

1 Thruster/10 wallballs

Level III: 95/75 & 20/14

Level II: 75/55 & 14/10

Level I: 45/35 & 10/6

Have your say