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

December2013

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 

 

SAM_2683

December 17, 2013

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

WOD: 15 MIN AMRAP

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:

https://www.createmytee.com/JoinOrder/17113.aspx 

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:

https://www.createmytee.com/JoinOrder/15575.aspx

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!!

SAM_2674

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