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

From the Blog

Heart of Lions

It’s not about the WODs! Anybody can do the WODs, it’s about the community, the coaching, the mentality that only suffering along side your peers can bring you. Fighting for that last rep, running when you want to walk, say you can when you don’t want too. FOCF will not only train your body but your mind, our members have the heart of a lion and it shows with their constant commitment to bettering themselves.

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WOD: Tuesday

WU: JYD + 30 burpees

WOD:  medicine ball mile

  • 800m
  • 50 medicine ball cleans
  • 800m
  • III: 20/14
  • II: 14/10
  • I: 10/6

WOD Wednesday:

WU: JYD + Burgener warm up and skills transfer

WOD: 3 rounds

  • 800 m Run
  • 30 Hang Squat Snatch
  • III: 75/45
  • II: 65/35
  • I: 45/18 or PVC

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