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


February 22, 2012

3 OH squats (every min, on the min, for 10 min) @ 75% of 1 RM



20 sec, 40 sec rest

30 sec, 30 sec rest

40 sec, 20 sec rest

50 sec, 10 sec rest

60 sec, 60 sec rest

50 sec, 10 sec rest

40 sec, 20 sec rest

30 sec, 30 sec rest

20 sec, 40 sec rest


Work up to 1 RM of squat clean

AB circuit + 200 m pinch plate carry

February 21, 2012

800 meter run with medball


2 rounds of:

10 handstand push ups

20 Russian twists

30 squats


400 meter run with medball



Let the Games begin….


1. Let go of any distractions or bothers in your life.

2. Review the reasons to feel confident.

3. Acknowledge and overcome any doubts and/or negative thoughts that pop into your mind.

4. Set a game plan or strategy.

5. Visualize what you need to do during competition.

February 20, 2012


150 wall ball shots for time

5 rounds:

50 m OH plate carry

200 m run



How Great are YOU? As the Games 2012 begin this week, know that YOU are Powerful Beyond Measure. Nothing can Hold YOU Back. What is YOUR Motivation?

Get Your Game On!

The CrossFit Games are here!!! Are you a part of the FallOut CrossFit team? If not, join the team now before it’s too late! Go to the 2012 Games site and become part of FOCF’s team. The Open begins February 22nd, and we will be anxiously awaiting the posting of the first WOD. The format will be similar to last year – Each week, for a 5 week period, a WOD will be posted on the Games site. Athletes will have the week to complete the workout and submit his/her scores, which must be validated by FallOut CrossFit. Your workout must be performed in the presence of a FallOut CrossFit judge. Each workout will be done by the athlete on Fridays during the Open portion of the Games, unless extenuating circumstances hinder your ability to attend this designated time, and if so, you must contact the FOCF Team Captain’s (Tim/Tammy Smith).

Intimidated? Don’t think you can with the big boys and girls? You can, really. Really. Really. The great thing about the Games Open is that there is typically a portion of WOD that can be successfully completed by most people. Use these Games WODs to set new PR’s. Just ask the athletes that took part last year, they will agree. Push yourself to new limits, achieve things you never thought possible. Isn’t this the true spirit of CrossFit? Invest yourself. For more information and to register, visit the Games site.


Need some inspiration to join in the Games? Check out Matthew Ramsey who lost a leg while serving in the military in Afghanistan. While in rehab at Walter Reed, his physical therapist introduced him to CrossFit. Now, he encourages others to do CrossFit and is preparing to compete in the Open.

February 17, 2012

3 rounds


12 Deadlifts

20 Pull Ups

12 Burpee Broad Jumps

20 Toes to Bar