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


December 18, 2013

 12 min EMOM Ground to OH – add weight every 4 minutes!

WOD:3 rounds of,

10 x squat cleans 

10 x oh squats 

10 x ring dips 

10 x toes to bar 



December 17, 2013

STRENGTH: Push Press work up to 5x5x5x5 @ 80% of 1RM


9 x KB swings 

12 x Games push ups 

15 x box jumps


Christmas Holiday Schedule

Christmas Holiday Schedule

Tuesday, December 24th – Special Holiday WOD at 8:00 am, all other classes cancelled

Wednesday, December 25th – All classes cancelled

Thursday, December 26th – All classes cancelled

We wish you many blessings this holiday.

Enjoy some relaxation time!


Bundle Up With a FOCF Hoodie!

Winter’s here – stay toasty warm with a new FOCF hoodie! 


$45.00 (includes tax & shipping/handling)

To place an order and pay, visit:


Password: FOCF

Order by December 30th!


Are you too hot for a hoodie??? T-shirts are available too!

$25.00 (includes tax & shipping/handling)

To place an order and pay, visit:


Password: FOCF1

Order by December 30th!


Please be advised we must receive 20 orders to get this pricing.

December 16, 2013

SKILL: Pistols 


WOD: 5 rounds, for time

10 x pull ups 

20 x push ups 

30 x 4 ct flutter kicks

40 x air squats


Way to rock those tire jump thrus CrossFit Kids!!