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

From the Blog

October 12, 2013

The LuRong Living Challenge – WOD 5:  Ascending & Descending Ladder

With a 15 minute time cap, complete,

10 x power snatch

20 x pull ups

30 x box jumps

40 x KB swings

30 x box jumps

20 x pull ups

10 x power snatch


If you haven’t submitted your scores yet, now’s the time to do it!!!


Fall is in the air, time for the slow cooker! Check out this amazingly tasty and simple recipe from LuRong:


1 pork tenderloin

2 apples

cinnamon and/or nutmeg

This is so easy! Thaw your tenderloin, cut slits every inch or two and insert part of a sliced apple. Slice one apple into the bottom of your crockpot, put the tenderloin on top and slice the remainder of your tenderloin apple over the top. Sprinkle with nutmeg and cook on low for 6-8 hours.



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