FallOut Facelift…no OVERHAUL!
If you haven’t been in to see the new scenery then you had better hurry down. We put in some serious leg work this weekend to make this a top notch CF facility to match the top notch coaching & FOCF family we got here. The Tri-cities just got better! Let us know what you think of the changes and if there is anything else that you would like to see. I can’t say that it will get done any time soon though 🙂 We did alot of work this weekend & with the help of volunteers we put in 2 full days. We all hope that you are blown away! Check out the new Burpee Law board and be ready to do alot of burpees if you break them! None of this could be done with out all of the continued support from you, our students. We are all so proud to get the opportunity to coach you and enrich your lives. Check out the new interactive boards; Brag Board, Confessions Board, Community Events Board. Leave a note for the Athlete of the Month on their board. Soon to come: Our FOCF Creed. Stay tuned to the Events board so you can be up on what’s going on at FallOut CrossFit. Check out our Recipe WOD board for a healthy and tasty food option. The gym is now nice and organized and with your help it will stay organized. Thanks again for everything!
Here are some Saturday morning WOD photos and some before and after pics from the weekend project. Also some catch up from Friday’s WOD!
- 3 rounds
- 30x push ups
- 30x sec plank hold
Press 5, 5, 5, 5, 5,
2K Row + 1mile Run + 3 min max effort pull up (each rep = -10sec of total time)
Score = Time – Reps
- Pull-up hang ME for 5 min
- 400m meter overhead barbell carry
- 1 clean and jerk + 1 round of Cindy
- 2 clean and jerk 1 round of Cindy…
- 3, 4, 5, 6, 7, 8 9, 10