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

From the Blog

Camp Patriot

Registration hasn’t yet begun but it will soon, so I wanted to share this with you. Janet Wilson, a FOCF member, is organizing a 5k/1mi run for a great cause. The proceeds from this race will go to benefit Camp Patriot, an organization dedicated to helping those who have been injured while serving. The race will be on Independence day this year and is in Pasco. More information about the event and registration will be available at www.camppatriotfunrun.org. Please watch the video below and visit the race website where you can print out a flier to post at the office or other local businesses. Congrats to Janet for taking on such a big task for such a great cause!

[vodpod id=Video.5833820&w=425&h=350&fv=file%3D%2F_uploaded_files%2Flife_of_dutyvideos10file.flv%26amp%3Bimage%3D%2F_uploaded_files%2Flife_of_dutyvideos10image.png%26amp%3Bwidth%3D640%26amp%3Bheight%3D480]

WOD: Thursday:

  • WU: JYD + 300 double unders (3x su/2x su)

    WOD:
    Deadlift 3-3-3-3-3

    10 sprints to street and back 30 sec rests

WOD: Friday:

  • WU: JYD + 50 hip extensions

WOD: 5 rounds

  • 50 ft OH Lunge
  • 21 burpees
    • III: 45/25
    • II: 35/15
    • I: 25/10

Have your say