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

From the Blog

A Little Housekeeping

Every once in awhile, it’s time to clean things up! There are a few items in which you need to take note:

  • Calling FOCF volunteers!!! The Indian Summer Races are coming up on September 24th. Our own Penny Gardner (a brave, morning WODer) is organizing this race and needs some help! Volunteers are needed for morning packet pick up, race day registration, water stations, traffic control, and finish lines. If you can help, please contact Penny at runpenrun@gmail.com or 430-0160. Here’s this for a bonus? Any FOCF member that volunteers for this event will earn one FREE class to their account!
  • Saturday (9/10/2011) WOD. Remember that this Saturday, our am WOD will take place at the McDougal boat marina (just east of FOCF) at 8:00 am. It is free for FOCF members. There will NOT be a 9:00 or 10:00 class this Saturday. Lance Mamiya will be supplying outriggers for us (and provide instruction and coaching) which will be part of the WOD. Please bring a water bottle and swim attire (just in case you; get wet!).
  • “Fight Gone Bad” Ticket Sales. Tickets are now available for the event on September 17th. Tickets are $15 each, please bring money to FOCF in order to receive your tickets. A little clarification….Ticket sales will count towards YOUR entry fees in to the event. But, unfortunately, they can not be applied to your fundraising through Sportsgrants (in which you need to raise $150 to get a t-shirt).

 

OLYWOD
push press + jerk (2 +1) x 5
hang power clean 3 x 5 @ 75%
back squat 3 x 5 @ 75%

7:30 class
For time:
3 rounds of 30 DU’s and 15 box jumps, then, 3 rounds of 10 handstand push ups and 10 burpees

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